Monday, 8/14/2017

CFRE DEMO DAY Part 1 8/26-27 CHECK FACEBOOK EVENT FOR DETAILS

ALTERNATE SCHEDULE FOR COLUMBIA CITY/CLUBHOUSE FOR THE WEEK OF 8/28. CHECK MONTHLY NEWSLETTER EMAIL OR NEAR THE CALENDAR AT THE GYM.


400m Row
20 Wall Balls



2 Rounds 10 PVC Kang Squats 10 PVC Arc-Pause-Slide 10 PVC Overhead Reverse Lunges
08/14/2017 - S/T

Score Type:: Not Scored

Speed Deadlifts (Do these reps faster than normal)
1x10 @ 50%
1x10 @ 55%
1x10 @ 60%
2 x 7 @ 70%

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8/14/17

Score Type:: Total Time

400m Run
21 Overhead Squats (95/65)
21 Wall Balls (20/14)
200m Run
15 Overhead Squats
15 Wall Balls
100m Run
9 Overhead Squats

9 Wall Balls



L1 - (10/6)

L2 - (75/55) (14/10)

Rx - Above

Comp - (135/95) (30/20) Both Movements Unbroken






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1 Min ME Sit Ups
1 Min ME Hollow Rocks
1 Min ME V-Ups
1 Min ME Plank

400m Run
20 Slam Balls
400m Run
20 Slam Ball Sit Ups
4 Rounds 1 Min rest btw rds
5 min AMRAP
20 Sit Ups
10m Burpee Long Jumps
20 Russian KB Swings
10m Walking Lunges

Comments

Jeff Roy 2 months ago / Reply

8/14/17: 11:1

Phoebi Crawford

Phoebi Crawford 2 months ago / Reply

8/14/17: 11:38
Notes: row

Phoebi Crawford

Phoebi Crawford 2 months ago / Reply

08/14/2017 - S/T:
Notes: 145, 155, 165, 185, 215

Susie Buchanan 2 months ago / Reply

08/14/2017 - S/T:
Notes: 65

Ariana Bostian-Kentes

Ariana Bostian-Kentes 2 months ago / Reply

8/14/17: 8:17

Emma Hong

Emma Hong 2 months ago / Reply

8/14/17: 10:58
Notes: Row

MAURA DEERING

MAURA DEERING 2 months ago / Reply

8/14/17: 11:38

MAURA DEERING

MAURA DEERING 2 months ago / Reply

08/14/2017 - S/T:
Notes: 140

Mira Nugumanova

Mira Nugumanova 2 months ago / Reply

8/14/17: 10:06

Mira Nugumanova

Mira Nugumanova 2 months ago / Reply

08/14/2017 - S/T:
Notes: Worked of 165 max

STEPHEN TODD

STEPHEN TODD 2 months ago / Reply

8/14/17: 10:26

Taylor Gasser

Taylor Gasser 2 months ago / Reply

8/14/17: 8:55
Notes: Minus - 55 OH squat Rx - 65 OH squat

Joe Macias 2 months ago / Reply

8/14/17: 11:46

Jude Ovalles

Jude Ovalles 2 months ago / Reply

8/14/17: 12:18
Notes: Used a 20# wall ball

Daniel Kessler

Daniel Kessler 2 months, 1 week ago / Reply

8/14/17: 11:07
Notes: 20 lb WB

Kyle Knapp

Kyle Knapp 2 months, 1 week ago / Reply

8/14/17: 10:37

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