Workout: Friday 08/26/2011

Conditioning

2k Row

+

3 Rounds

12 DB Squat Cleans  35#/25#

12 Toes to Bar

12 Split Squat Jump

12 Push Ups

+

3 Sets

AMRAP in 2 Minutes

Burpee Pull Ups

Rest 2 minutes.

Post times and reps.

Strength

2 Push Press EMOM for 5 Minutes (Heavy)

+

AMRAP Push Press @ 135#/93#

+

Barbell Good Morning  3 X 10

+

Bulgarian Split Squat  3 X 10 each leg

Post loads and reps.

ATTENTION: Today and Saturday is "Share The Pain" weekend. All CFEC members can bring a friend (up to 3) with them to any class they are attending for FREE.  It's the perfect way to introduce those that you know and love to CrossFit.

We will be having a meeting Sunday at noon for those, members or not, interested in CFEC's CrossFit Sport programming.  We will go over specific needs, guidelines, price and programming.  If that sounds like something you are interested in, we encourage you to attend.

 

Comments

[paul@CFEC]

5:15am
Conditioning
Grace 11:32/13:01/10
Shelly 11:34/14:31/11.7
Berenice 11:13/17:03/9.7
Laurie 9:37/13:39/19
Deborah 11:54/13:22/6
Francisco 8:01/15:08/9 Rx
Shawn 7:38/8:59 Rx/14.7 Rx
Strength
Jack 145#/11 Rx/55#/20#
Monica 93#/5 Rx/63#/25#
Newman 165#/15 Rx/95#/35#

[lisa b]

8am
Conditioning
Teshina 8:44/10:21/15.3Rx
Walt 7:45/13:10/11.3Rx All
Chad 8:15/11:37/11Rx All
Dano 7:32/12:57/11.3Rx All
Michaela 9:36/13:56/11.3

Strength
David K. 145#/10/85#/25#

9am
Conditioning
Joey 8:12/10:55/--
Sara 8:54/14:20/10Rx All
Audrey 9:35/15:28/9.3Rx All
Pamela 9:16/13:42/11.3
Tina 8:44/11:27/12Rx All
Brandon 8:57/15:44/12.3Rx All
Julia 9:28/9:47/17Rx All

[Teshina DeBoer]

10:15am
Conditioning:
Briley 8:48/9:45/15.6Rx all
Jeff 8:41/11:15/12Rx all
Michelle 9:17/13:35
Ken 8:55/16:57Rx

Strength:
Amy 83#/15@63#/53#/20#
Phil 115#/12@95#/75#/30#
James 155#/14/--/--

[Teshina DeBoer]

James 95# good mornings

[lisa b]

12pm
Conditioning
Dano J. 9:05/10:49/14Rx All

[lisa b]

5pm
Conditioning
Jonathan 7:13/13:26/11Rx All
Jesse 8:29/-/-
Sean 8:32/8:12/18Rx All
Dustin 7:42/13:22/13Rx All
Jen 10:31/13:50/7.7
Kat 8:12/-/-
Sloane 8:48/10:13/12.3Rx All
Yvette 9:47 1 mile run/11:07/12.3Rx
Bill 7:30/12:15/13.7Rx All

Strength
Joe O. 185#/12/45#/20#Rx All

[Adidas Jeremy Scott Shoes]

The persons who embark in this world are the persons who get up and gaze for attenuating components they desire , and if they will not find them.they make them.