Conditioning

10-20-30-40-50

Double Unders

Sit Ups

Squats

+

5 sets

10 Calories on Airdyne

10 Power Cleans   135#/93#

10 Box Jumps  24"/20"

Rest 3 Minutes

Post time and average time for 5 sets.

Strength

Front Squat   15,15,15

Squat Jumps  45# bar plus chains  3 X 8

20 GHD Weighted Hip Extensions  x 3

Post loads.

ANNOUNCEMENT: Beginning on September 1, 2011, CrossFit East County will have different levels classes implemented into it's regular group class schedule. 

We will now only offer Beginners Class during the first 2 weeks of every month.  The classes will only run for those 2 weeks.  This will make the process of getting filtered into the Level 1 group classes much quicker and easier.  The cost will remain the same and we will be adding one more class time per week. 

We will now have a Level 1 Group Class that will  be offered for $100 per month.  This L1 group class will be CrossFit only workouts that will be designed to build a solid fitness base that you will use and need to advance to the Level II Group classes.  It is here where you will hone and develop the skills needed for LII classes.  All new members, those that are new to CrossFit, will remain at this level for a minimum of 3 months. 

Next is our Level II Group Classes.  Most, if not all, of our current members are Level II members.  The LII Group Classes will be very much the same as we have it now.  No change in programming, no change in price. 

Lastly, we have our Sport Class.  This group is for those athletes that are on an individualized program and are following their programs set up by the coaching staff at CFEC.  This for athletes looking to compete in some sport or another.  These members can do any and all of the other levels in the group classes, but when they are following their own program they are not to interfere with the coaches teaching the current group class.  The cost for the Sport Class varies for services chosen, but will include a LII Group Class membership. 

If you have any questions, you can e-mail me at [email protected].