Congratulations to CFEC members Ron and Mary Alice Brady for their great contribution to our community by building the Brady Family Clubhouse at the brand new Boys and Girls Club of East County.  Today at 9:00 a.m. they will be having their ribbon cutting ceremony at the beautiful, state of the art building.  If you’re in the neighborhood, please stop by and check this facility out.

 

Level 1

EMOM for 10 minutes
Odd minute: 5 Back Squats   *AHAP
Even minutes: 10 GHD Sit Ups
+
EMOM for 10 minutes
Odd minutes: 3 Push Press  *AHAP
Even minutes: 5/3 Ring Dips
+
1 Mile Run
Post loads and mile time.

 

Level 2

EMOM for 10 minutes
Odd minutes: 1 Squat Clean + 1 Hang Squat Clean  *AHAP
Even minutes:  5 Strict Toes to Bar
+
EMOM for 10 minutes
Odd minutes: 1 Snatch Balance  *AHAP
Even minutes:  Max Height Box Jump
+
3 Rounds
100 Double Unders
20 Barbell Bicep Curls  45#/35#
Post loads, height and time.

 

CrossFit Old School

5 Rounds
250m Row
12 Squat Cleans  75#/55#
12 Pull Ups
Post time.