Notice: CFEC’s annual Christmas gathering will be Saturday 12/23, after the 9 am class.  We will also be doing the annual “12 Days of Christmas” Workout on that day.  We will be closed Sunday 12/24 and Monday 12/25.  Please, make a note of it.

 

Level 1

21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Power Cleans   95#/65#
Front Rack Lunge Steps
Sit Ups
*200m Run after each round.
Post time.

 

Level 2

E4M for 32 minutes
1st 4 minutes:
5 Muscle Ups
5 Squat Snatches  135#/95#
5 Overhead Squats
2nd 4 minutes:
500m Row
5 Wall Walks
5 Burpees
Post Rx or cycles completed.

 

CrossFit Old School

5 Rounds
30 Sit Ups
30 Double Unders
+
21 – 15 – 9
DB Thrusters   35#/25#
Pull Ups
*400m Run after every round.
Post time.