Wednesday, March 31, 2010

Wednesday March 31, 2010

5 Rounds
20 Thrusters (75/45)
20 Double Unders (80 Singles)

View Previous Times:
Tuesday September 22, 2009

Tuesday, March 30, 2010

Tuesday March 30, 2010

3 Rounds
500M Row
10 Squat Clean to Overhead (135/80)
10 Pullups

Squat Clean to Overhead is just that. Do a Squat Clean and thrust up into a Thruster, then back down to the ground. You can Squat Clean then Jerk it, but going up into a thruster is easiest, I think.
Sorry for the late post. Just got Home. Robby picked this workout so blame him.

Also look for some new exercises (not new to CF) being implemented. It makes it fun and challenging. If you do not know what a certain exercise or how to perform it, either look it up or call/text me for an explaination.

Leslie where are you?

Monday, March 29, 2010

Monday March 29, 2010


I am sure most of you have realized that I have other priorities that are outweighing meeting everyday. It has been a very difficult decision, as all of you have made so much progress and I truly enjoy the workout comraderie we have built together, but I will not be having structured classes at 6 PM anymore. What we (mainly Jen) will do is post and/or text you all when she is having a workout herself so that you can join. I will try to do the same, but I have been working out on duty due to time constraints.

With Jury Duty, our work schedules, Jenna's dance class, Shea and Jenna's baseball practices and games, coaching both of them, Jen's schooling and just regular maintainence around the house, the 6 PM meeting is too difficult to facilitate. Dave and I are still working on a lease of the old video store and details of the gym. If you have any questions or concerns please contact me.

As I have said, Jen and I will text you of our workout time so that you may join us as a workout team. I also plan on doing some of the workouts around the lakes. It would be great for all of you to get a bar, some weights, etc. so that you can bring your own equipment to meet for a workout together. I will be glad to assist all of you on where to purchase, making equipment and installing pullup bars for you to continue this program that I strongly believe in. Please let me know if I can be of any help. Workouts will still be posted on the same schedule, 2 on and 1 off. Please text, email or call me for any instruction, questions ect. Please do not hesitate to contact me to work out a time for technique and/or practice. All of this and workouts for now on is together as a team, at a more flexible time for myself.

I have a feeling the comments are going to be brutal. That is OK, this is why we have a comment section. But remember it is about fitness, comraderie and friendship. I am one of you now. Lets keep up the great work and all work on trying to keep us together and finding places and times that will accomadate us all. Thank You for your hard work and dedication and of course your friendship.

Sunday, March 28, 2010

Sunday March 28, 2010

Make Up Day.

3 Rounds
4 Handstand Pushups
8 Ground to Overhead (C&J, Snatch, Ect.)
12 Burpees

Saturday, March 27, 2010

Saturday March 27, 2010

Make Up Day.

Row 5K

Post times for 2K and 5K.

View Previous Times:
Sunday December 27, 2009

Friday, March 26, 2010

Thursday, March 25, 2010

Thursday, March 25, 2010

4 Rounds
400m Run
15 Kettlebell Swings
10 Deadlifts
5 Squat Cleans

View Previous Times:
Friday December 04, 2009

Krista, Leslie, Sara, Mike L. and Paul


Wednesday, March 24, 2010

Wednesday, March 24, 2010

5 rounds
100' Lunges
25 Double Unders (100 singles)
10 Burpees

View previous Times:
Monday February 08, 2010

Tuesday, March 23, 2010

Monday, March 22, 2010

Monday March 22, 2010

4 Rounds
10 Thrusters (75/45)
10 Burpees
10 SDHP (75/45)

25 Double Unders and,

1 Mile Run

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Thursday December 17, 2009

Leslie, Krista, Odilia and Jen


Sunday, March 21, 2010

Sunday March 21, 2010

Make Up Day

150 Kettlebells
Run 200M every time you stop.

View Previous Times:
Saturday November 21, 2009

Saturday, March 20, 2010

Saturday March 20, 2010


In the parking lot of the Ramada. Many people watched.

Friday, March 19, 2010

Friday March 19, 2010

100 Foot Lunges

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Saturday January 09, 2010

Thursday, March 18, 2010

Thursday March 18, 2010

10 Thrusters (135/80), 50 Double Unders (200 Singles)
8 Thrusters, 40 DU (160 Singles)
6 Thrusters, 30 DU (120 Singles)
4 Thrusters, 20 DU (80 Singles)
2 Thrusters, 10 DU (40 Singles)

View Previous Times:
Tuesday December 08, 2009

Wednesday, March 17, 2010

Wednesday March 17, 2010


5 Thrusters (165#), 1 Muscle Up
4 Thrusters, 2 MU's
3 Thrusters, 3 MU's
2 Thrusters, 4 MU's
1 Thruster, 5 MU's

Khalipa Workout Challenge #8

Tuesday, March 16, 2010

Tuesday March 16, 2010


AMRAP in 20 Minutes
400M Run
Max Rep Pullups

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Sunday December 13, 2009

Enjoy your Spring Break.

Monday, March 15, 2010

Monday March 15, 2010

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)

View Previous Times:
Monday January 11, 2010

Krista, Sara, Rachel, Jen and Paul


Sunday, March 14, 2010

Saturday, March 13, 2010

Saturday March 13, 2010

Make up Day.

Do a previous missed workout or mix in some running, squats, situps and/or burpees.

Friday, March 12, 2010

Friday March 12, 2010

10 Rounds
15 Deadlifts (135#/80#)
15 Pushups

Leslie, Krista, Sarah, Kim and Paul


*note* With baseball starting, both Jenna and Shea will be playing and I will be a coach, there could and will be several days (sometimes whole weeks) that you will have to do something on your own. Its tough but it is important. Jenna has missed both practices this week (tues and fri)and I made a commitment to her, that it won't happen again. I encourage all to get a pullup bar and a few weights to continue this at home. Also next week is Spring Break and there will be no class that week. Enjoy the Spring Break and/or Vacation and STAY ACTIVE.

Thursday, March 11, 2010

Wednesday, March 10, 2010

Wednesday March 10, 2010


1000M Row
50 Thrusters (45/30)
30 Pullups

View Previous Times:
Thursday December 10, 2009

Leslie, Krista, Odilia, Sandra, Jen, Mike L. and Paul


Tuesday, March 9, 2010

Tuesday March 09, 2010

5 Rounds
12 Deadlifts
9 Hang Cleans
6 Jerks

View Previous Times:
Monday November 16, 2009

Leslie, Krista, Sarah, Odilia, Mike L. and Paul


Monday, March 8, 2010

Sunday, March 7, 2010

Saturday, March 6, 2010

Saturday March 06, 2010

No Class Today.
Make up Day "or"

5 Rounds
15 Kettlebells
15 Wallballs
200M Run

I have decided that weekends will be Make Up days. You may pick a previous workout that you suck at or that you plain just missed. If you choose something on your own, that is great as well. Just stay active and have fun. Take your family on a hike in the Estrellas, Ride Bikes or Row boats in the lake having a race with your kids. Whatever you do please post your events and how you felt.

Friday, March 5, 2010

Thursday, March 4, 2010

Thursday March 04, 2010

Khalipa Workout #6
5 Rounds
7 Burpee Box Jumps (24"/20")
12 OH Squats (75/45)

Krista, Odilia, Kim, Jen, Mike L. and Paul


Wednesday, March 3, 2010

Wednesday, March 03, 2010


3 Bars of Death
Deadlifts (1.5X's BW)
Bench Press (1X's BW) or Chest to Ground Pushups
Squat Cleans (.75X's BW)

Try and do normal weight for each if not a little more.

Leslie, Krista, Kim, Jen, Mike L. and Paul


Tuesday, March 2, 2010

Monday, March 1, 2010

Monday March 01, 2010

15 - 12 - 9
400m Run

Leslie, Krista, Jen, Mike L. and Paul