10 Squat Cleans  155#/105# 15 Weighted Pull Ups 35#/20# 400m Run 15 Ring Push Ups 10 Deadlifts 3 times. Post times. Thank you from Dan [...]

21-18-15-12-9-6-3Pull UpsPush Press 75#/53#Back Squat 75#/53#Sit UpsPost times to comments.10am Free Class20 Lunge Steps25 Wall Ball25 Sit Ups5 Burpees20 Lunge Steps20 Wall Ball20 Sit Ups5 [...]

Level I 5 Rounds 400m Run 30 GHD Sit Ups 15 Deadlift (250#/175#) Post times. Level II Deadlift  315#/213# 2 Muscle Ups 3 Cleans  200#/143# [...]

50 Double Unders30 Clean and Jerks  75#/53#15 Pull Ups75 Double Unders30 Wall Ball  20#/16#15 Knees to Elbows75 Double Unders30 Thrusters 75#/53#15  GHD Sit Ups50 Double [...]

Level 1 10 Power Cleans  135#/88# 300m Row 2 Rope Climbs Three Times Then.. Max Reps in 60 Seconds of: Push Press  85#/53# Front Squat [...]

1 Mile Run 30 Box Jumps  24"/20" 40 Pull Ups 800m Run 30 Push Ups 40 KB Swings  53#/35# 1 Mile Run 100 Sit Ups45 [...]

Level 1 Deadlift  4 X 3 up to 80% of 1RM Then.. AMRAP in 15 minutes 5 DB Hang Cleans 35#/25# 5 DB Push Press [...]

400m Run 30 Thrusters 75#/53# 10 Burpees 400m Run 20 Thrusters 20 Burpees 400m Run 10 Thrusters 30 Burpees Post time. Coaching Tips:  Scale load [...]

Thank you to Richard and Susan Andersen for generously hosting our CFEC Christmas part last night!  A wonderful time was had by all.Option A - [...]

Level IAMRAP in 20 minutes12 Burpees12 Pull-Ups12 Wall Ball12 Squat Cleans 95#/65#Post completed rounds to comments.Level II"Ryan"5 Rounds7 Muscle-Ups21 Burpees (jump must be 1 foot [...]