Announcement:  CFEC will be starting a Kids Fitness Camp that will start Monday June 21 at 9:15 am.  The camp will run M – W – F for 3 weeks and then on Monday, July 9, we will run it Monday through Friday for that week.  Prices are $75 for the first 3 week session and $40 for the last week.  Sign your children up.  Ages 5 and up.

 

Level 1

“No Time Tuesday”

5 Sets
5 Bench Press  *AHAP
10 Barbell Bent Over Row  *AHAP
12 GHD Sit Ups
Then..
5 Sets
8/5 Ring /Bar Dips
10 DB Overhead Tricep Extensions  *AHAP
10 Barbell Bicep Curls  *AHAP
Post loads.

 

Level 2

Snatch Balance  2,2,2,1,1,1,1
+
Front Rack Bulgarian Split Squats  4 X 8 each leg.
+
5 Mile Assault Bike (easy pace)
Post loads and Rx or not.

 

CrossFit Old School

3 Rounds
500m Row
30 Russian KB Swings  53#/35#
10 Burpee Box Jump Overs  20″
15 Pull Ups
400m Run
30 Alternating KB Rows
Post time.