Our annual CFEC Christmas party is this Saturday, December 24th. We will have one workout at 8 am followed immediately by a potluck and white elephant gift exchange. Please bring the whole family!

Level 1

5 Rounds
:45 Seconds Work/:15 Seconds Transition
Squats
Strict Press 45/33#
Sit Ups
Push Ups
Skater Plyos (1=1)
+
E2MOM for 12 Minutes
Odd Minutes: 5 Front Squats @ 70%1RM
Even Minutes: 5 Strict Pull Ups

Post total number of reps and load.

Extra Credit:
50 GHD Hip Extensions
3 x 1 Minute Ring Plank Hold

Level 2

5 Rounds
:45 Seconds Work/:15 Seconds Transition
DB Thrusters 35/25#
Calorie Row
Push Ups
Calories Airdyne
GHD Sit Ups
+
E2MOM for 12 Minutes
Odd Minutes: 7 Deadlifts @ 70%1RM
Even Minutes: 7 Bench Press @ 70%1RM

Post total number of reps and loads.

Extra Credit:
3 Peg Board Ascents (or practice)