Notice: Please, join us tomorrow, Thanksgiving Day, for CFEC’s annual Thanksgiving Day Workout.  We will start the workout at 8:30, so that will give you plenty of time to create a caloric deficit before your family feast.  See you there.   Also, there will not be a 5:15 class on Friday, 26th.

 

Level 1

200m Walking Lunges
+
4 Rounds
30 Double Unders
25 Wall Ball   20#/14#
15 Pull Ups
10 Burpees
+
200m Walking Lunges
Post time.

Level 2

EMOM for 12 minutes
1 Squat Clean + 1 Hang Squat Clean   *AHAP
+
4 Rounds
400m Run
10 Deadlifts    225#/155#
15 HSPU’s
20/15 Calories on Assault Bike
Post load and time.

 

“Weight Vest Wednesday”
20#/14#

1000m Run
+
21 – 15 – 9
KB SDLHP   53#/35#
4 – Count Flutter Kicks
Pull Ups
Flip Squats
Push Ups
KB Plank Drags
+
1000m Run
Post time.