Saturday July 28, 2018
*Alternating Rounds; Both partners on the Deadlift bar.
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.
Thursday July 19, 2018
15 Rounds of
30 seconds on/ 1:30 off
Bike or Row of Ski.
Saturday July 14, 2018
100 Calorie row Partner holds a plank at top of push up
100 Deadlifts 185/115 Partner holds the bar at hip
100 Wall balls 20/14 Partner rests *3 burpee penalty every time the ball hits the ground.
100 Push press 95/65 Partner holds the bar in Front rack
*Each partner will have there own barbell. Only one Med ball per team.
Thursday July 12, 2018
10 Rounds of
2 minutes on/2 minutes off
500 meter row
Saturday July 7, 2018
15:00-21:00 (6 Minutes)
And as Carlos would say “Come on! You’re better than that!”
**This workout is in honor of Carlos Tovar 5/18/77 – 6/23/18. He was a big part of the CFL community and will be greatly missed. All classes will be free today for anyone who would like to come down workout and show their support for the family. If you wish to make a donation to Carlos’s family click here, every little bit helps!**
Thursday July 5, 2018
‘Back To Work’
Every 4 minutes for 32 minutes
200 Meter Run
20 Sit ups