Level 1 Push Press  5,5,5,5,5   *AHAP + 3 - 6 - 9 - 12 - 15 - 18 - 21 Burpees DB Thrusters  35#/25# [...]

Level 1 EMM for 12 minutes Odd minutes: 12 GHD Sit Ups Even minutes: 5 Deadlifts  *AHAP + 2 Rounds 10 - 8 - 6 [...]

Level 1 Back Squat  5 X 5 all sets @ 70% of 1RM> Every 2 minutes + 3 Rounds 21 Calorie Row 15 Toes to [...]

Choose one: #1 E3MOM for 36 minutes 1st 3 minutes: 30 Double Unders 15 Power Snatches  75#/55# 10 Skater Plyos (R+L=1)  4' 2nd 3 minutes: [...]

Partner Workout In teams of two, complete the following: 3 Rounds P1 20 Wall Ball  20#/14#  + 10 Pull Ups P2 Wall Sit * Work [...]

Let's all wish CFEC OG, Vince Brown, a Happy Retirement.  Today marks the end of a 25 year career in law enforcement, all for the [...]

Level 1 21 - 15 - 9 Thrusters  95#/65# Calorie Row X 3 Double Unders + 800m Run + 9 - 15 - 21 Hand [...]

Level 1 "No Time Tuesday" 5 Sets 5 Bench Press  *AHAP 3 Power Cleans  *AHAP 15 GHD Sit Ups 5/3 Strict Pull Ups 10 Alternating [...]

Level 1 20 Back Squats  (M=Body Weight/W= 3/4 Body Weight) + 4 Rounds 1 Rope Climb  20'/15' 20 Russian KB Swings  53#/35# 10 Burpees + [...]

Choose One #1 3 Rounds 800m Run 30 Wall Ball  20#/14# 25 KB SDLHP  53#/35# 20 Pull Ups Post time. Or #2 21 - 15 [...]