Level 1 E2MOM for 24 minutes 1st 2 minutes:  25 Double Unders / 5 Squat Cleans  155#/105# 2nd 2 minutes: 10 Push Ups / 10 [...]

Level 1 30 Deck Squats  25#/15# 30 Pull Ups 30 Box Jumps  20" 30 Strict Shoulder Press  75#/55# 30 SDLHP 800m Run 30 SDLHP 30 [...]

Congratulations to Coach Joe's winning team!  The CFEC 2018 Open Competition Champions!   Level 1 EMOM for 10 minutes 3 Thrusters   *AHAP + 21 [...]

Level One  AMRAP 10 Minutes 27 Cal Row 27 Wall Ball 20#/14# 27 Burpees Over Rower -Rest 3 Minutes-  AMRAP 8 Minutes 21 Cal Row [...]

Partner Workout In teams of two, complete the following: 100 Power Snatches  75#/55# P1 Does the Snatches P2 Holds feet 6" off the ground with [...]

Level 1 3 Rounds 20 KB Front Rack Step Ups  2 X 35# @ 20"/2 X 26# @ 16" 10 Burpees 500m Row + 3 [...]

Announcement: Now that the Open is over, it’s time to celebrate. This Saturday, April 14th at 2:00 p.m., CFEC athletes have been invited to the [...]

Level 1 E2MOM for 10 minutes 10 Back Squats  *AHAP + 50 Double Unders 30 Thrusters   75#/65# 50 Double Unders 400m Run 50 Double [...]

Level 1 5 Squat Clean  155#/105# 1000m Row 5 Squat Cleans 15 Pull Ups 750m Row 5 Squat Cleans 15 Pull Ups 20 Burpees 500m [...]

Five Rounds of: 5 reps of: Barbell Complex 1 Squat Clean 95#/65# 1 Lunge Right 1 Lunge Left 1 Thruster 10 Pull-ups 15 Calorie Row [...]