"Cindy Bear" 3 Rounds of "Cindy": 5 Pull-ups 10 Push-ups 15 Squats Then: 7 Reps of Bear Complex (95/65) 1 Rep Consists of: Power Clean [...]

For Time: 1 Mile Run 30 Wall Ball (20/16) 30 Burpees 1 Mile Run Post time to comments Reminder:  CFEC will be having a pull-up clinic [...]

"Jackie" 1000M Row 50 45# Thrusters 30 Pull-ups Post time to comments (Compare "Jackie" on November 3, 2008) HAPPY BIRTHDAY TESHINA!!!!! HOPE YOU HAVE A [...]

"CrossFit Merry Go Round" 4 Man Teams Must Complete Every Exercise in the Circle Twice After Every Exercise in the Circle You Must Do the [...]

REST DAY!  Enjoy the day! We still have a Sunday 9am class....hope you turned your clocks forward 1 hour.... “It is better to keep your [...]

"The Dirty Dozen" Run 400M Then: 3 Rounds of: 5 Deadlift (95/65) 5 Power Cleans 5 Front Squats 5 Thrusters 5 Push Presses Finally: 25 [...]

For time: 10-1, 9-2, 8-3, 7-4, 6-5.....1-10 Squat Clean (75#/55#) Push Jerk (use same #) Post to comments Next Thursday evening, March 12th after the 5pm class [...]

3 Rounds for time: 500M Row 21 Burpees 400M Run Post time to comments "Genius is 1 percent inspiration and 99 percent perspiration!" Thomas A. [...]

5 Rounds For Time: "Nancy" 400M Run 15 OH Squats (95/65) Post time to comments Paloma learning the rope climb...you go girl!    

PARTNER WORKOUT One person works the other rests, Do not go to the next exercise until you complete the one you are performing... 100 Double [...]