Level One Deadlift 5x3 *ahap * Set every 2:00 + Tabata :20 on/:10 work for 8 rounds Pushups -Rest 1:00 Ring Rows -Rest 1:00 Ab [...]

Level One Amrap 5:00 600m Run Max Reps DB Thrusters 2x35/25# -Rest 1:00 Amrap 5:00 600m Run Max Reps Pull-ups -Rest 1:00 Amrap 5:00 600m [...]

Come celebrate CFEC's owner, Paul's, 60th birthday workout today.  That's right, 60!  Afterwards, enjoy some healthy snacks to reward your efforts.   "Sexy Sixty" 60 [...]

Partner Workout In teams of two, complete the following. 4 Rounds P1:  200m Run P2: Max Calories on Assault Bike * 4 Rds. each + [...]

Level 1 Every 2:30 for 12 Cycles 1st 2:30 minutes: 200m Run 12 Thrusters   75#/55# 2nd 2:30 minutes: 500m Row 3rd 2:30 minutes: 12/8 Calories [...]

Level 1 EMOM for 12 minutes Odd minutes: 3 Squat Cleans   *AHAP Even minutes: 10 GHD Hip Extensions + 3 Rounds 400m Run 21 [...]

Level 1 " No Time Tuesday" 5 Sets 8 DB Bench Press  *AHAP 10 Barbell Bent Over Row  *AHAP 15 Banded Chest Flyes 8/4 Strict [...]

Level 1 3 Rounds 800m Run 25 Wall Ball  20#/14# 25 Push Ups Post time.   Level 2 "Linda" 10 - 9 - 8 - [...]

Happy Father's Day, tomorrow.  Give special love to all the fathers in your life.   Choose One: #1 10 Rounds Odd Rounds: 30 Double Unders [...]

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