"Tag Team"

6 Overhead Lunges  95#/63#

5 Back Squats

4 Hang Power Snatches

3 Hang Cleans

2 Push Jerks

1 Clean and Jerk


2 times each.


250m Row

200m Run

"Cindy" ( 5 Pull Ups, 10 Push Ups, 15 Squats)

2 times each.

Post time and rounds/time.

Coaching Tips:  Scale load and movements to match your current fitness level. The workout is in teams of 2 people. One person does the complex while the other team member does the AirDyne. The athletes switch when the team member finishes the complex. You want to try to do the complex in as quick a time as possible so the person on the AirDyne doesn't expend too much energy. You may rest as needed during the transition, but the clock will be running. Same thing applies for the second workout. One team member rows and runs the required distances while the other athlete completes as many rounds of 5 pull ups, 10 push ups and 15 squats. Keep count of total rounds completed as well as over all time. Each athlete will complete both workouts twice.

CFEC congratulates Jessica Bradley and Katie Walsh for completing CFEC's Beginner's Classes. They are both eligible to take any Level 1 group class. You ladies are going to kill it in the L1 classes. Well done.

Roasted Chicken and Vegetable Soup