8:30am - 10:00am Open Gym 10:00am Free Class The workout will be posted in the gym.

AMRAP in 3 minutes 2 Turkish Get Ups 53#/35# 6 Toes to Bar 10 Skater Plyos Rest 2 minutes AMRAP in 6 minutes 2 Turkish [...]

Level I 3 Rounds 800m Run 20 Goblet Squats  53#/35# 15 Pull Ups 10 Burpees Post time. Level II 3 Rounds 400m Run 5 Rope [...]

Level I 3 Rounds 15 Deadlifts  135#/95# 20 Push Ups 25 Push Press   45#/33# 30 Squats 35 Sit Ups Post time. Level II 4 Sets 10 [...]

Choose one from any of these Squat lifts. Overhead Squat  2,2,2,2 Back Squat   5 X 5 Front Squat  2,2,2,2 + 12  Minute time limit. 1500m [...]

Level I AMRAP in 20 Minutes of: 15 KB Swings  53#/25# 15 Box Jumps   24"/20" 5 Burpees Post total reps. Level II AMRAP in 7 [...]

Congratulations to all CFEC athletes that competed in this past weekend's OC Throwdown.  David Newman won the Masters Division, with 3 first place finishes and [...]

8:30 - 10:00am Open Gym 10:00am Free Class 5 Rounds 200m Run 10 Goblet Squats 53#/35# 10 Knees to Elbows 10 Wall Ball 20#/14# Post [...]

Team Workout With two people working at a time, teams of 3 must complete the following: 25 Wall Climbs* 50 HSPU* 50 DB Hang Clean [...]

I haven't written anything of length and of substance on our web site in a very long time.  I always want the workout to be [...]