Snatch   3/3/2/2/1/1/1 Then. 10 DB Hang Squat Cleans  35#/25# 15 Thrusters 20 Walking Lunges 25 Knees to Elbows 3 times. Post load and time. Coaching [...]

2 Minute Interval :30 All Out on AirDyne Burpee/Broad Jump for remainder of 2 minutes. Rest 2 Minutes 3 times. Then. 10 Deadlift  (BW/3/4 BW) [...]

AMRAP in 20 minutes 10 Chest To Bar Pull-Ups 10 Clapping Push-Ups 20 Split Squat Jumps Post number of completed rounds to comments. 6am Saturday [...]

10 Snatches 3 Rounds 50 Double Unders 10 Clean and Jerk 10 Snatches 15-12-9 OH Squats Burpees 10 Snatches Level 1 = 95#/63# Level 2 [...]

ATTENTION CFEC FRIENDS AND FAMILY: CFEC will be closed today, Friday, October 8th.  We are terribly sorry for any inconvenience this may cause.  We will [...]

Choose One: Workout #1 Max Thrusters  75#/53# in 3 Minutes Then. Max Ring Dips in 4 Minutes. Then. Max Sit Ups in 5 Minutes. Then. [...]

500m Row 400m Run 3 times. Then. 20 Deadlift   135#/95#    (Comp. 225#/155#) 20 Box Jumps  24"/20" 20 KB Push Jerk  2 @ 35#/2 @ 26#  ( Comp. 2 [...]

Back Squat  5 X 5 Then. 30-20-10 KB Swings  53#/35#   Pull Ups Burpees Post load and time. Coaching Tips:  Scale load and movements to match [...]

3 Press   95#/63# 30 Double Unders 6 Push Press  115#/83# 60 Double Unders 9 Push Jerks  135#/ 93# 90 Double Unders 50 Push Ups ( [...]

9am Class 400m Run 30 Deadlift 135#/93# 400m Run 30 Squat Cleans 115#/73# 400m Run 30 Power Snatch 75#/53 400m Run 30 Overhead Squats 45#/33# [...]