Tony working on his modification to pull ups.  This modification keeps Tony strong with the movement, while not causing any undue strain to his neck and shoulders that might cause injury.  This is something to be learned by all of us, from time to time.

 

 

REMINDER: This Saturday we will be having a “CFEC Adventure Workout” at the Steel Bridge in Jamul.  We will be mixing CrossFit with off-road cycling, so if you have a mountain bike or something close to it, bring it and meet us at the parking lot by the bridge for some fun in the dirt.  Ask Paul for more details if you are interested.
Also, this Saturday at 3 p.m., we will be having a Roller Skating get together at the Skate San Diego in El Cajon.  Everyone is invited to join in on the fun.  Bring the whole family.

 

 

 

 

Level 1
15 Squat Cleans  95#/63#
30 Lunge Steps
20 Pull Ups
50 Sit Ups
20 Push Ups
30 Deadlifts
1000m Row
30 Deadlifts
20 Push Ups
50 Sit Ups
20 Pull Ups
30 Lunges
15 Squat Cleans
Post time.

 

 

 

 

 

Level 2
5 Rounds
10 Back Squats  155#/103#
30 Double Unders
200m Run
Post time.

 

 

 

Barbell Club
Bench Press (w/ 1 count pause) 3,3,3,3,3
+
Hang Squat Clean 2,2,2,2,2
Post loads.