Wednesday, 8/16/2017

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.
Partner Warm Up
40 Plank Low 5’s
30 High 10 Sit Ups
20 Push Up Low 5’s
1x ME Back Ext (reps) Stop at 50
2 Rounds
10 Instep Squats
10 Under/Behind w/ blue ball
10 Dr Tri Shoulder Reaches
08/16/2017 - S/T

Score Type:: Not Scored

Jumping Back Squat
1x10 @ 30%
1x10 @ 40%
1x10 @ 50%
2x7 @ 60%



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08/16/2017

Score Type:: Total Time

3 Rounds
10/10 Single Arm Dumbbell Overhead Lunges (50/30) 10 each arm
10 Toes To Bar
10 Burpees






L1 - 25/15

L2 - 35/25 , V-Ups

Rx - Above

Comp - KB (70/53)
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40 x MED BALL SIT UPS
21-15-9
Squats
Push Ups
Ring Rows
25 Min AMRAP
Buy In 300 Single Unders
Then AMRAP of
30 Mountain Climbers
30 Jumping Pull Ups
20 Hollow Rocks
20 Squats

Comments

Ariana Bostian-Kentes

Ariana Bostian-Kentes 6 days, 1 hour ago / Reply

08/16/2017 : 8:38

Patricia Lopez 6 days, 2 hours ago / Reply

08/16/2017 : 9:38
Notes: 35#

Patricia Lopez 6 days, 2 hours ago / Reply

08/16/2017 - S/T:
Notes: 65#-140#

Mira Nugumanova

Mira Nugumanova 6 days, 5 hours ago / Reply

08/16/2017 : 8:18

Mira Nugumanova

Mira Nugumanova 6 days, 5 hours ago / Reply

08/16/2017 - S/T:
Notes: All % of 120

Emma Hong

Emma Hong 6 days, 5 hours ago / Reply

08/16/2017 : 11:42

Kimberly Randle

Kimberly Randle 6 days, 5 hours ago / Reply

08/16/2017 : 10:56

STEPHEN TODD

STEPHEN TODD 6 days, 7 hours ago / Reply

08/16/2017 : 5:45

Joe Macias 6 days, 12 hours ago / Reply

08/16/2017 : 9

Daniel Kessler

Daniel Kessler 6 days, 16 hours ago / Reply

08/16/2017 : 7:5

Jeff Roy 6 days, 16 hours ago / Reply

08/16/2017 : 10:18

Richard Lundeen

Richard Lundeen 6 days, 17 hours ago / Reply

08/16/2017 : 1

Lauren Farr

Lauren Farr 6 days, 19 hours ago / Reply

08/16/2017 : 6:31

Kyle Knapp

Kyle Knapp 6 days, 19 hours ago / Reply

08/16/2017 : 7:23
Notes: 40# DB

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