With a continuously running clock row one calorie on the C2 rower the first minute, two calories the second minute, three calories the third minute.....continuing [...]

AMRAP in 20 minutes of:250m Row (or 200m sprint)20 Wall Ball 20#/16#10 Pull-Ups10 BurpeesPost rounds to comments.LEVEL 2What is the Level 2 class all about?  [...]

"Helen" 400m Run21 KB Swings 53#/35#12 Pull-Ups 3 Rounds for time. Post times to comments. Level 250 Double Unders20 Wall Ball 20#/16#3 Squat Cleans 185#/115#5 [...]

Back Squat 3-3-1-1Overhead Squat 3-3-1-1Post loads to comments.Reminder: Saturday night is movie night at CFEC. We will be showing the CrossFit movie "Every Second Counts" [...]

500m Row25 DB Push Press 35#/25#10 Burpees400m Run25 Med Ball Cleans 20#/16#10 Burpees500m Row25 Deadlift 135#/95#400m Run25 Power Snatches 95#/65#10 Burpees Post times to comments.Reminder: [...]

3 Rounds for time.10 Body Weight Bench Press (85% for women)20 KB Swings 53#/35#1 600m Suicide Sprint (sprint 50m and back, 100m and back, 150m [...]

"Running Fran"1 Mile Run21-15-9Thrusters (95#/65#)Pull-Ups1 Mile RunAnother reminder, we have lots of schedule changes coming in June, so be sure you grab a copy of [...]

Memorial Day 5 Rounds for time: 8 Hang Squat Cleans 115#/75# 8 Clapping Push-Ups 16 Pull-Ups REMINDER:There are no evening classes today, Memorial Day.  Our [...]

"Hansen"5 Rounds30 Kettlebell Swing 2 pood (72#)/1 1/2 pood (53#)30 Burpees30 GHD Sit-UpsClean and JerkClick on the link below to check out our very own [...]

"Danny"AMRAP in 20 minutes of:30 Box Jump 24"/20"20 Push Press 115#75#30 pull-upsHigh Elbowsby Lisa BarbaraThe front squat is a key component to learning the Clean [...]