This Saturday we bid farewell to two CFEC members, as they leave California for greener pastures.  Jack, Rebecca and Jason are spending their last days in CA and we will give them a CFEC farewell this Saturday after the 9am class.  Come say goodbye and share some doughnuts and sweat with them.

 

Level 1

21 – 15 – 9
Front Squats   95#/65#
GHD Sit Ups
Push Jerks
+
800m Run
+
21 – 15 – 9
Calorie Row
Power Snatch   75#/55#
Pull Ups
+
1000m Row
Post time.

 

Level 2

AMRAP in 8 minutes
1 Rope Climb   20′
15 HSPU’s
20 KB Swings   70#/53#
– Rest 3 minutes –
AMRAP in 8 minutes
200m Sandbag Run   70#/50#
20 Sandbag Back Squats
10 Burpees Over Sandbag
– Rest 3 minutes –
AMRAP in 8 minutes
50 Double Unders
20 GHD Sit Ups
20 Hand Release Push Ups
Post rep totals for each.

 

CrossFit Old School

3 Rounds
800m Run
20 KB Deadlifts  53#/35#
20 KB Swings
20 Goblet Squats
20 Alternating KB Rows
Post time.