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

EMOM for 12 minutes
1st minute: 3 Deadlifts   *AHAP
2nd minute:  10/6 Push Ups
+
5 Sets
12/8 Calories on Assault Bike
20 Squats
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

Bench Press    5 X 5
+
Weighted Pull Ups   3,3,3,3,3   *AHAP
+
50 GHD Sit Ups
Post loads and time.

 

CrossFit Old School

7 Rounds
250m Row
15 Russian KB Swings   53#/35#
7 Box Jumps  20″
5 Burpees
Post time.