Level I 5 Rounds 250m Row 10 KB Deck Squats   35#/26# 10 Wall Ball  20#/14# 10 Push Ups 10 Pull Ups Post time. Level II Conditioning [...]

Level I 3 Rounds 500m Row 10 Burpees 15 Knees to Elbows 25 KB Swings  53#/35# + 100 Sit Ups Post times. Level II Conditioning [...]

8:30-10:00am Open Gym 10:00am Free Class AMRAP in 15 minutes 7 DB Deadlift 35#/25# 7 DB Hang Power Cleans 7 DB Front Squats 7 DB [...]

Choose one of the following benchmark workouts: "Nancy" 5 Rounds 400m Run 15 Overhead Squats 95#/63# Post total time. "Nasty Girls" 3 Rounds 50 Squats [...]

ATTENTION:  Today and Saturday are “Share The Pain” days at CFEC.  Any member can bring a friend (up to 3) to any class they are [...]

ATTENTION:  Today, Friday and Saturday are "Share The Pain" days at CFEC.  Any member can bring a friend (up to 3) to any class they [...]

" Around The World " Perform the prescribed amount of reps at each station in 2 minute intervals. Once you have completed all the reps [...]

Level I 3 Rounds 500m Row 10 Deadlifts  135#/95# 20 Lateral Bar Jumps 30 Squats 40 Sit Ups Post time. Level II Conditioning AMRAP of [...]

Level I 3 Rounds 400m Run 15 Med Ball Cleans  20#/14# 5 Pull Ups 15 Wall Ball 5 Burpees Post time. Level II Conditioning 1000m [...]

8:30am - 10:00am Open Gym10:00am Free Class 3 Rounds 50 Sit-Ups 400m Run 30 Box Jumps 24"/20" 20 Wall Ball 20#/14# 10 Burpees Post total time.