Notice:  Holiday class schedule.  Friday, New Year’s Eve, our morning class schedule will not change, but our Noon class will be the final class for the day.  There will not be a 5:00 pm class.  Saturday, New Year’s Day, we will have our CFEC annual “Start the New Year Off Right” workout at 8:30 am.  Please, come and join us.

 

Level 1

1000m Row
+
21 – 15 – 9
DB Hang Squat Cleans   35#/25#
Box Jumps   20″
DB Push Press
+
1000m Row
+
21 – 15 – 9
GHD Sit Ups
Goblet Squats     53#/35#
Squat Thrusts
+
1000m Row
Post time.

 

Level 2

” Linda”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Body Weight Bench Press
1 1/2 Body Weight Deadlift
3/4 Body Weight Squat Cleans
Post time.

 

“Weight Vest Wednesday”
20#/14#

50 Wall Ball    20#/14#
30 Sit Ups
50 Russian KB Swings     53#/35#
30 Sit Ups
50 Push Press    75#/55#
30 Sit Ups
50 Alternating Front Rack Lunge Steps
30 Sit Ups
Post time.