Tuesday, 8/15/2017

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.
21 Squats
15 Push Ups
9 Burpees



2 Rounds
10 Shoulder Un-shrugs
10 Behind the neck strict press
10 Bent Rows
Push Press Heavy 5

Score Type:: Total Weight

Work Up to a heavy 5 rep Push Press
THEN do 3x5 at that weight (3 additional sets)






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08/15/2017

Score Type:: Total Time

Death By Power Clean (115/75)
Every Min Buy in 30 Double Unders




L1 -

L2 - (95/65) 10 DU’s or 60 Single Unders

Rx - Above

Comp - (135/95) Unbroken Du’s
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30 x HOLLOW ROCKS


2 Rounds
20 Squats
20 Ring Rows
5 min EMOM
15 Wall Balls
At the 5min mark start
10 Min AMRAP
200m Run
10 Box Jumps
10 Slam Balls
10 V-Ups

At the 10 Min mark Start
5 Min EMOM
7 Burpees

Comments

Mindy Atkins 6 days, 9 hours ago / Reply

08/15/2017: 7
Notes: 6 + 36

Mindy Atkins 6 days, 9 hours ago / Reply

Push Press Heavy 5: 85 lbs

Patricia Lopez 1 week ago / Reply

08/15/2017: 8
Notes: RX weight but L2 DU My DU need help😥

MAURA DEERING

MAURA DEERING 1 week ago / Reply

08/15/2017: 7
Notes: 30 x mountain climbers

MAURA DEERING

MAURA DEERING 1 week ago / Reply

Push Press Heavy 5: 65 lbs

Josh Whelan

Josh Whelan 1 week ago / Reply

08/15/2017: 11

Josh Whelan

Josh Whelan 1 week ago / Reply

Push Press Heavy 5: 185 lbs

Joe Macias 1 week ago / Reply

08/15/2017: 8

Joe Macias 1 week ago / Reply

Push Press Heavy 5: 145 lbs

Phoebi Crawford

Phoebi Crawford 1 week ago / Reply

08/15/2017: 7
Notes: 7 rounds, rx weight single skips

Phoebi Crawford

Phoebi Crawford 1 week ago / Reply

Push Press Heavy 5: 115 lbs

Phoebi Crawford

Phoebi Crawford 1 week ago / Reply

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

Phoebi Crawford

Phoebi Crawford 1 week ago / Reply

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

Phoebi Crawford

Phoebi Crawford 1 week ago / Reply

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

Susie Buchanan 1 week ago / Reply

Push Press Heavy 5: 65 lbs

Susie Buchanan 1 week ago / Reply

08/15/2017: 7
Notes: 75#

Patricia Lopez 1 week ago / Reply

Push Press Heavy 5: 105 lbs

Kyle Knapp

Kyle Knapp 1 week ago / Reply

08/15/2017: 7
Notes: +1

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