500m Row, SPM no higher than 24 and 500m ETA M -1:50 W-2:05 or less. Rest 10 Power Snatch 65% of Snatch 1RM 15 Box [...]

Front Squat - Heavy Triple Pull Up Ladder 5, 10, 15, 20 ,25 Unbroken Then.. 200m Sprint 12 KB swings 70#/53# 200m Sprint 18 KB [...]

400m Run50 Hang Squat Cleans 75#/53#400m Run50 Pull Ups400m Run50 Overhead Squats 75#/53#400m RunPost times to comments.10:00am Free ClassAMRAP in 20 minutes of:200m Sprint15 Thrusters [...]

Level I"Tabata This"SquatRow (calories)Pull-UpsSit-UpsPush-UpsTabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the [...]

Reminder: This morning at 6:00 am Channel 6 News will do a LIVE feed from CFEC. We need as many of you there as possible. [...]

ATTENTION ALL MEMBERS: Channel 6 News will be at CFEC live on Friday at 6:00 am to do a feature on our facility. I need [...]

Working in teams of 2, complete the following: 300m KB Farmer Walk  53#/35# 500m Row 400m KB Farmer Walk 500m Row, Max Pull Ups 300m [...]

Level 1 Overhead Squat  3 X 10  95#/63# Ring Dips  3 X 10 Pull Ups  3 X 10+10 GHD Sit Ups  3 X 20 Rest [...]

AMRAP in 10 minutes of: 200m Run 5 Front Squats 115#/83# 5 Burpees Rest 3 minutes AMRAP in 5 minutes of: 10 Pull Ups 15 Squats [...]

Happy Birthday Carrie!Level I"Carrie Lite"3 Deadlift (225#/155#)1 100m Walking Lunges18 Burpees18 Ball Slams9 Pull Ups5 Power Clean & Jerk (115#/78#)3 timesLevel II"Carrie"3 Deadlift (300#/210#)1 100m [...]