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August 28, 2011

Workout: Monday 08/29/2011

Conditioning

3 Rounds

30 Double Unders

10 Overhead Squats  95#/63#

+

3 Rounds

15 Bodyweight  Deadlifts

50 Squats

1 Rope Climb

Post times.

Strength

Hang Power Clean  2,2,2,2

30/30 Pull Ups X 4

15 Weighted GHD Hip Extension X 4

Post loads and Rx or not.

P1060492 

Posted at 06:59 PM |

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paul@CFEC

5:15am
Conditioning
Ashley 5:09/10:57 Rx
Chrissy 8:25/12:14
Laurie 7:00/13:54
Amy 6:33 Rx/11:49 Rx
Grace 8:05/13:43
Adam 7:13/20:36
Julia 5:02 Rx/8:25 Rx
Francisco 7:58/17:52
Diana 4:34 Rx/11:53 Rx
Shelly 8:56/15:00

Posted by: paul@CFEC | August 29, 2011 at 06:51 AM

lisa b

8am
Conditioning
Steve A. 5:05/13:48Rx
Dusty 2:23Rx/--
Ja'Rodd 6:18/--
Toni 5:22/16:56Rx
Sarah 4:24Rx/12:09
Walt 4:12Rx/13:16Rx
Michaela 5:14/10:00
Yinka 10:15/14:20
Emily 3:12Rx/10:23Rx
Dano 5:26Rx/19:09
Briley 2:57Rx/9:06Rx
Pamela 6:34/12:54

Strength
Michelle FS 125#/Rx/20#
Ja'Rodd --/Muscle Clean 135#/--/25#

Posted by: lisa b | August 29, 2011 at 10:12 AM

lisa b

9am
Conditioning
David K. 4:07Rx/13:05Rx
Lenny 7:35Rx 135#/9:20Rx
Teshina 4:32 93#/8:30Rx
Audrey 6:51/15:19
Christina 6:04/17:29
Cailee 6:40/19:42
Tina 6:14Rx/11:32

Strength
David L. 215#/no Rx/GHD s/u's

Posted by: lisa b | August 29, 2011 at 10:15 AM

paul@CFEC

10:15am
Conditioning
Anni 3:13 Rx/11:13 Rx
Lisa 3:55 Rx/7:09 Rx
Pete 6:48/12:53
Robert 6:01 Rx/11:06 Rx
Strength
James 170#/no Rx/35#Rx

Posted by: paul@CFEC | August 29, 2011 at 11:14 AM

Teshina DeBoer

12pm
Conditioning
Dano J. 9:13/17:06Rx

Posted by: Teshina DeBoer | August 29, 2011 at 12:42 PM

Teshina DeBoer

5pm
Conditioning
Sara 5:49Rx/18:41Rx
Eric 9:40/18:37
Sabrina 5:22/13:09Rx
Terry 7:08/15:38
Jim D. 8/28 w/o 17:30
Mike 3:02Rx/8:27Rx
Kat 9:03/12:05 2R
Jessica 7:48Rx/8:15 1R
Emanuel 9:52/15:44Rx
Sonya 7:43/16:44
Scott 3:35Rx 135#
Jon 3:17Rx/9:48Rx

6pm
Conditioning
Sloane 7:17Rx/9:53Rx
Kim 5:33Rx/14:33
Erin 4:16/8:48
Gary 6:06/10:35
Joey 3:50Rx/7:40Rx

Strength
Bill 185#/Rx/25#Rx
Toni 118#FS/Rx/25#Rx

Posted by: Teshina DeBoer | August 29, 2011 at 07:42 PM

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