"Running Bear Complex" 4 Rounds 400m Run 7 Reps of the "Bear Complex" 1 Power Clean 1 Front Squat 1 Push Press 1 Back [...]

Level 1 Every 2 minutes for 12 cycles. 1st 2 minutes: 15 / 10 Calories on Assault Bike / 10 Back Squats  135#/95# 2nd 2 [...]

Happy Valentine's Day.  Love your body today.  Workout!   Level 1 3 Rounds 250m Row 20 Front Rack Lunge Steps  75#/55# 10 Burpees Over Bar [...]

CFEC is proud to announce that former CFEC Head Trainer, Teshina, delivered a healthy baby boy.  Tiegen James Davey was born Saturday, February 10.  Everyone [...]

Level 1 5 Rounds 3 Burpee Deadlifts  115#/75# 4 Burpee Power Cleans 5 Burpee Thrusters 5 Pull Ups 200m Run + EMOM for 10 minutes [...]

800m Run + 4 Rounds 20 DB Step Ups     20"   2 @ 35#/2 @ 25# 15 DB Renegade Rows 10 Box Jumps  [...]

Partner Workout In teams of three, complete the following. 100 Power Snatches  75#/55# 300 Double Unders * One person must perform a Wall Sit while [...]

Level 1 Overhead Squat  5,5,5,5,5 + 3 Rounds 20 Goblet Squats  53#/35# 25 Russian KB Swings 15 Push Ups 15 Skater Plyos  4'  (R+L=1) Post [...]

Level 1 Every 3 minutes for 9 cycles. 1st 3 minutes: 30 Double Unders  /  8 Power Cleans  115#/75#  /  200m Run 2nd 3 minutes: [...]

Level 1 EMOM for 12 minutes Odd minutes:  5 Deadlifts  225#/155# Even minutes: 10 / 7 Push Ups + 21 - 18 - 15 - [...]