Announcement:  As of February 1st, CFEC’s fees for services will increase by $10 across the board.  L1 memberships will be $125.  L2 will be $175.  Masters will be $125.  Additional family member will be $85. Personal training will be $70 per hour.   Thank you for your continued support.

 

Level 1

3 Rounds
Complete max reps for each exercise within one minute.
Rest one minute after each round.
Hang Power Cleans   95#/65#
Front Rack Lunge Steps
Double Unders
Mt. Climbers   R+L=1  *knees must touch elbows
Pull Ups
Push Jerks
– Rest 1 minute –
Post rep total.

Extra Credit:
3 Rounds
350m Row
25 Squats
15 Push Ups
10 GHD Sit Ups

 

Level 2

0:00 – 12:00
3 Rounds
5 Muscle Ups
5 Power Cleans   205#/145#
12 Alternating Pistols
50 Double Unders
12:00 – 18:00
50 Pull Ups
18:00 – 28:00
800m Run
20 Deadlifts  275#/205#
20 Burpees Over Bar
Post Rx or sections completed.

 

CrossFit Old School

5 Rounds
500m Row
16 DB Box Step Overs   35#/25#   @ 20″
12 DB Push Jerks
8 Pull Ups
Post time.