Notice:  The schedule of classes for the Christmas weekend is as follows: Saturday, 12/23, we will have an 8:30 class only.  This will be our annual “12 Days of Christmas” Workout.  After that workout, we will have our Christmas gathering.  Please, feel free to share a favorite small dish with the CFEC family.  We will be closed Sunday and Monday, the 24th and 25th.

 

Level 1

“No Time Tuesday”
5 Sets
5 Back Squats   *AHAP
8 Kneeling DB Press each arm   *AHAP
12 GHD Sit Ups
6/4 Strict Pull Ups
8/6 Dips (Ring or Bar)
Post loads.

 

Level 2

Tempo Back Squats   3,3,3,3,3   *AHAP
(3 second descend, 1 second pause, explode back up)
+
Strict Press   3,3,3,3,3   *AHAP
Post loads.

 

CrossFit Old School

8 Rounds
200m Run
25 Double Unders
15  Plate Clean and Press  35#/25#
10 Pull Ups
10 Bench Jumps   R+L=1
Post time.