Level 1 EMOM for 15 minutes 1st minute:  3 Power Cleans    *AHAP  TNG 2nd minute:  3 Front Squats    *AHAP 3rd minute:   5 Burpee [...]

Choose One: #1 1 Mile Run 100 Double Unders 90 Sit Ups 80 Squats 70 Push Press   45#/35# 60 Walking Lunges 50 Squat Thrusts Post [...]

Partner Workout In teams of two, complete the following 4 Rounds P1 200m Run P2  Max reps of Wall Ball   20#/14# + 20 Partner Deadlifts  [...]

Level 1 Take 15 minutes to Find Heavy Single for: Deadlift + 5 Sets One set every 4 minutes. 12/8 Calories on Assault Bike 15 [...]

Level 1 5 Rounds 20 Russian KB Swings   53#/35# 15 Box Jumps  20" 200m Run 15 GHD Sit Ups 20 Goblet Squats Post time.   [...]

Level 1 "No Time Tuesday" 5 Sets 3 Back Squats   *AHAP 10 KB Deadlifts   off Risers   4"    70#/53# 5 DB Z Press   *AHAP 20 [...]

Congratulations to CFEC athletes Amadi and Alex for their return to CrossFit competition this past weekend.  They placed 2nd at the Kivnon Throwdown this past [...]

Choose One: #1 “9/11 Tribute” 2001m Run + 11 Box Jumps 30/24″ 11 Thrusters 125/85# 11 Burpee Pull-Ups 11 Squat Cleans 110/75# 11 Handstand Push-Ups [...]

Partner Workout In teams of two, complete the following: AMRAP in 8 minutes 10 Synchronized Power Snatches  95#/65# 10 Synchronized Pull Ups 10 Synchronized Burpees [...]

Level 1 EMOM for 10 minutes 1 Power Clean + 1 Hang Squat Clean  *AHAP + 1000m Row 20 GHD Sit Ups 20  Alternating DB [...]