Notice:  Holiday class schedule.  Friday, New Year’s Eve, our morning class schedule will not change, but our Noon class will be the final class for the day.  There will not be a 5:00 pm class.  Saturday, New Year’s Day, we will have our CFEC annual “Start the New Year Off Right” workout at 8:30 am.  Please, come and join us.

 

Level 1

Take 12 minutes to find heavy single of:
Clean and Jerk
+
4 Rounds
21 Calorie Row
18 Mt. Climbers   R+L=1
15 DB Russian Twists   R+L=1
12 Split Squat Jumps   R+L=1
9 Burpees
6 Pull Ups
Post load and time.

 

Level 2

AMRAP in 8 minutes
50 Double Unders
20 GHD Sit Ups
15 Pull Ups
– Rest 3 minutes –
AMRAP in 8 minutes
200m Run
12 HSPU’s
12 Box Jumps Overs   24″/20″
– Rest 3 minutes –
AMRAP in 8 minutes
20 Calories on Assault Bike
20 Toes to Bar
20 KB Plank Drags   35#/26#
Post rep totals for each.

 

CrossFit Old School

10 Rounds
200m Run
15 Plate Clean and Press   35#/25#
10 Skater Plyos     4′
20 Double Unders
Post time.