Back Squat  5 X 2  @ 80% of 1RM Then. 15 Back Squats  135#/95# 15 Box Jumps  24"/20" 30 Sit Ups 3 times. Then. 50 [...]

Level 1 1 Mile Run "Cindy " X 5 1 Mile Run Level II 1 Mile Run "Cindy" x 10 1 Mile Run "Cindy" = [...]

9am200m Sandbag Run21 OH Squats 115#/78#15 Box Jumps 24"/20"9 Burpees3 times.Post times.10am Free Class400m Run21 Squats21 Pull-Ups21 Burpees400m Run15 Squats15 Pull-Ups15 Burpees400m Run9 Squats9 Pull-Ups9 [...]

100 Double Unders5 Rounds15 Hang Squat Cleans 95#/63#10 L-Pull-UpsPost times.Good luck to all of our LEO that are running Baker to Vegas this weekend: Captain [...]

30/30 Bench Press  (95#/65#) X 2 30/30 Squat X 2 2 times. Then. 21-15-9 KB Alternating Snatch/Sotts Press  35#/26# Pull Ups    ( Comps. CTB ) [...]

Workout #1 5k Run Workout #2 500m Row 400m Run 15 Burpees 4 times. Workout #3 50 Double Unders 10 Burpees 500m Row 5 times. Pick [...]

Deadlift - Heavy Single Then. 10 Single Leg KB Deadlift  Right  53#/35# 10 Single Leg KB Deadlift  Left 20 KB Swings 20 KB Clean and [...]

ANNOUNCEMENT: CFEC is proud to announce its 2010 Affiliate Cup Team for the 2010 Regional Qualifiers for the 2010 CrossFit Games. We will carry 3 [...]

Max Double Unders in 5 minutes. Then. 20 DB Thrusters  35#/25# 20 Calories on AirDyne Rest 2 minutes. 30 Pull Ups 30 Calories on AirDyne [...]

9:00AM 7 Rounds 7 Hang Snatch 75#/53# 7 Box Jumps 24"/20" 7 Chest to Bar Pull-Ups 10:00AM Free Class 5 Rounds 200m Run 15 Wall [...]