Level 1 EMOM for 10 minutes 1 Squat Clean + 1 Hang Squat Clean  *AHAP + EMOM for 10 minutes 1 Push Jerk + 1 [...]

Level 1 " The Franks' Fifty " 50 Double Unders 50 Russian KB Swings  53#/35# 50 V - Ups 50 Overhead Walking Lunges  45#/35# 50 [...]

Congratulations to all the CFEC athletes that competed this past weekend in The Battle at The Barracks.  We had three, three person, teams compete.  Amadi, [...]

Level 1 800m Run 25 Alternating DB Snatches  50#/35# 25 DB Walking Lunges 50 Double Unders 800m Run 30 Pull Ups 30 Alternating DB Thruster [...]

Partner Workout In teams of two, complete the following: 3 Rounds P1 20 Russian KB Swings  53#/35# / 5 Burpees P2 Max Calories on Assault [...]

Level 1 4 Rounds Max reps of each exercise in :45 sec. with:10 sec transition time between exercises. 1 minute rest between rounds. Power Cleans  [...]

Level 1 Deadlift 3,3,3,3,3 + 3 Rounds 500m Row 25 Walking Lunges 15 Push Ups 15 Pull Ups 25 Sit Ups Post load and time. [...]

Level 1 EMOM for 12 minutes Odd minutes:  8 Back Squats  *AHAP Even minutes: 5 Box Jumps   *Max height + 800m Run 100 Wall [...]

Level 1 Every 2 minutes for 12 cycles: 1st 2 minutes: 25 Double Unders / 6 Thrusters  (95#/65#) / 6 Pull Ups 2nd 2 minutes: [...]

Choose one benchmark workout.   "Helen" 3 Rounds 400m Run 21 KB Swings  53#/35# 12 Pull Ups Post time. Or "Jackie" 1000m Row 50 Thrusters  [...]