Reminder:  CFEC’s annual “12 Days of Christmas” workout will be tomorrow at 8:30 am, followed by a small Christmas party to celebrate Christmas with all of our favorite fitness fanatics.  Please, join us in all the fun.  Invite your friends and family to join in.  Also, we will be closed Christmas day and will open back up Monday at 7:00am.

 

Level 1

1000m Row
800m Run
20 Alternating DB Clean and Jerks   35#/25#
50 Double Unders
20 Pull Ups
20 DB Overhead Walking Lunges
50 Double Unders
20 Burpees
800m Run
1000m Row
Post time.

 

Level 2

12 – 9 – 6
Power Cleans   185#/125#
Muscle Ups
24 – 18 – 12
Toes to Bar
Calories on Assault Bike
48 – 36 – 24
Double Unders
* 200m Run after every round.
Post time.

 

CrossFit Old School

100 Squats
80 Russian KB Swings   53#/35#
60 Sit Ups
40 Double Unders
20 Burpees
40 Double Unders
60 Sit Ups
80 Russian KB Swings
100 Squats
Post time.