Our annual CFEC Christmas party is this Saturday, December 24th. We will have one workout at 8 am followed immediately by a potluck and white elephant gift exchange. Please bring the whole family!
Level 1
50 Calorie Row
20 Thrusters 75/55#
20 Pull Ups
400M Run
2 Rounds
15 Thrusters
15 Pull Ups
400M Run
3 Rounds
10 Thrusters
10 Pull Ups
50 Calorie Row
Post time.
Extra Credit:
1 Mile Run
Level 2
AMRAP in 12 Minutes
3 Power Cleans 185/125#
3 Deficit HSPU 45#/25#
6 Power Cleans
6 Deficit HSPU
9 Power Cleans
9 Deficit HSPU
*Keep adding 3 Reps
+
EMOM for 12 Minutes
Odd Minutes: 7 Front Squats @ 70%1RM
Even Minutes: 7 Strict Ring Dips
Post total number of reps and load.
Extra Credit:
1 Mile Run
Barbell Club
EMOM for 20 Minutes
1 Clean and Jerk *AHAP
+
E3MOM for 15 Minutes
3 Pause Front Squats (5 Counts at bottom)
5 Strict Pull Ups
Post loads.
5:15
L1
Rose 44:57 Rx
Cathy 37:11 RX EC
Carolyn 31:49
Amadi 25:01 RX EC
Vince 20:30
James 32:42 RX EC
Chris F. 30:36 Rx
Will 35:00
Tyler H. 34:57
Drew 26:28 Rx
Rob 34:03 Rx EC
Newman 21:56 Rx EC
Paul 27:32 Rx
L2
Jake 65 Rx / 185#
Milly 41 Rx/115# EC
8:00
L1
Briley 32:24 Rx
Shannon 40:07
Serena 31:49 Rx
Ed A. 26:50 Rx
9:00
L1
April 52:02 Rx
Berenice 34:55
Ed M. 39:04 Rx
Scotty 27:16 Rx
Sami 36:55
Cat 37:10
Ali 31:43
Gamin 34:52
Andrea 28:31 Rx
Tina 31:45 Rx
12:00
L1
Ray 40:48
Tim 40:27 Rx
Sam 29:52 Rx
4:00
L1
Dave G. 32:08
Liz 25:30
Tyler B. 49:54 Rx Tenn
Severen 42:20 Rx Teen
Trapp 36:52 Mod
Dave M. 27:45 Mod.
Cami 31:08
Warren 28:00 RX
Pat 36:22 RX
L2
Ira 68/135#
Tiffany 96 @ 75#/65#
Jimmy 54 Rx/185#
Chris B. 66/205#
5:00
L1
Kelsey 25:02
Elsa 36:45
Elizabeth 40:17 Rx
Mark 36:43
Jeria 44:22 Rx
Brent 21:52 Rx
Jennifer 35:48 Rx
6:00
L1
Marisa 28:50 Rx EC
Joe V. 32:55 Rx
Gary 25:03 Rx
L2
Miguel 47 @ 165#/165#
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