Happy Birthday Nandy Reyes!!!

NO CLASSES WILL BE HELD AT CFEO TODAY! Please join us for our virtual workout at 9a here: https://zoom.us/j/256348476   
 or complete today's at home workout at your convenience. Don't forget to post your score!
10 Arm Circles Forward/Back
10 Arm Swings Forward/Back
20 Wrist Circles (10/each direction)
1:00 Wrist/Forearm Stretch
10 Cobra Press-ups
10 Push-up to Down Dog
20 High Knees
20 Butt Kickers
10 Bodybuilders 

3/24/2020 - MetCon

"Core Around the World"

4:00 AMRAP
1 Plank Walk Around the World (clockwise)
10 Push-ups (Scale: hands elevated "box push-ups" or on knees) 
1 Plank Walk Around the World (counterclockwise)
10 Push-ups
20 High Knees

2:00 REST

4:00 AMRAP
10 V-ups (Scale: tuck-ups or sit-ups)
20 Russian Twists (10/side)
40 Flutter Kicks

2:00 REST

4:00 AMRAP
20 Alternating Shoulder Taps (Scale: On knees) 
10 Inchworms (w/ push-up!)
20 Lateral Jumps (Scale: Step overs) 

Notes: Do not forget about 2:00 rest between each AMRAP!
Score: TOTAL REPS over all 3 AMRAP's combined (gotta do some math) 
Goal: Consistent movement during 4:00, remember you will have rest!
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3/24/2020 - MetCon 2

Accessory Work
(Optional)

4 Rounds:
10/Side Bulgarian Split Squats
20 Glute Bridges w/ 2 second hold at top of each rep
10 Couch/Bench Dips
10/Side Shoulder Press (or 15 w/ both arms)  

Notes: Optional! Can be done before or after workout, or later in the day. Can use a box, couch, chair, bench, etc. for dips. If you do not have a DB or KB for shoulder presses, you can use an object around the house or a backpack with weight, and do shoulder presses with that. Get creative!
Score: FOR QUALITY 
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Comments

Juana Rodriguez

Juana Rodriguez 1 week ago / Reply

3/24/2020 - MetCon: 300 reps

Lisa Otero

Lisa Otero 1 week ago / Reply

3/24/2020 - MetCon 2:
Notes: Bridges with 35#, presses with 20#

Lisa Otero

Lisa Otero 1 week ago / Reply

3/24/2020 - MetCon: 432 reps
Notes: Box pu, twists with 14 wb.

David Bonilla

David Bonilla 1 week ago / Reply

3/24/2020 - MetCon: 540 reps

Sally Velez

Sally Velez 1 week ago / Reply

3/24/2020 - MetCon: 304 reps

Sally Velez

Sally Velez 1 week ago / Reply

3/24/2020 - MetCon: 304 reps

Sandra Torres Alicea

Sandra Torres Alicea 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 12 reps

Sandra Torres Alicea

Sandra Torres Alicea 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 12 reps

Michelle Phillips 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 399 reps

Rebecca Wolfe

Rebecca Wolfe 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 332 reps
Notes: did sit ups instead of v-ups. the round the worlds were really hard in my limited space ??

Jaelyn Phillips

Jaelyn Phillips 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 558 reps
Notes: 1) 3+1=127 2) 4+25=305 3) 2+26=126

Jaelyn Phillips

Jaelyn Phillips 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 558 reps

Annie Garrett

Annie Garrett 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 404 reps
Notes: DONE!!

Shatara Garrett

Shatara Garrett 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 444 reps
Notes: My Number ZEN!???????

Kaidee Sutphin 1 week, 1 day ago / Reply

3/24/2020 - MetCon 2:
Notes: 15 lbs for split squats green band for glute Bridges 15lbs for press

Kaidee Sutphin 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 360 reps
Notes: 10lb ball for Russian twists Sit ups instead of V-ups

Robbie Phillips

Robbie Phillips 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 434 reps
Notes: Used 15lbs for rushing twist

Krista Adden 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 374 reps

Brett Klutch

Brett Klutch 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 495 reps

Jojo Riquelme

Jojo Riquelme 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 365 reps

Jojo Riquelme

Jojo Riquelme 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 365 reps

Maddy Diehl 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 354 reps

Anna Finnigan

Anna Finnigan 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 514 reps
Notes: Scaled the V ups Used 10# wall ball for Russian twists

Anna Finnigan

Anna Finnigan 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 514 reps
Notes: Scaled the V ups Used 10# wall ball for Russian twists

Andy Chacon

Andy Chacon 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 454 reps

Demetri Inmon

Demetri Inmon 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 466 reps
Notes: Sweaty 😓

Christin Edwards

Christin Edwards 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 314 reps
Notes: Scaled to knee pushups

Maria Ogle

Maria Ogle 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 9 reps

Ciana Revak

Ciana Revak 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 6 reps

Jennifer McPherson

Jennifer McPherson 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 7 reps

Melissa Bonilla

Melissa Bonilla 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 433 reps

Liz Hurley

Liz Hurley 1 week, 1 day ago / Reply

3/24/2020 - MetCon 2:
Notes: Done!

Liz Hurley

Liz Hurley 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 243 reps

Karen Tilmon

Karen Tilmon 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 412 reps
Notes: V ups were weak Inchworms were hard

George Tilmon 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 449 reps

George Tilmon 1 week, 1 day ago / Reply

3/24/2020 - MetCon: 449 reps

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