Level I

100 Sit Ups

4 Rounds

10 Power Cleans  135#/93#

10 Burpee Pull Up

20 Box Jumps  24"/20"

100 Sit Ups

Post time.

Level II

5 Muscle Ups

10 Power Cleans  155#/103#

2 Gassers

4 times.

300 Sit ups

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level.  The LI workout is a sit up sandwich.  The power clean is from the groundto your shoulders.  No full squat needed.  The burpee pull up is performed directly under the pull up bar.  It starts with a normal burpee, but instead of clapping your hands above your head, you reach for the pull up bar and finish with your chin above the bar.  Everything else is fairly standard movements.  LII athletes should understand the workout.  Substitution for muscle ups is 10 ring pull ups 10 ring dips.

ATTENTION, CLASS SCHEDULE CHANGE: We will no longer have a noon class on Tuesday and Thursday, we will be adding an 8am class on Tuesday and Thursday beginning today, November 2nd.

Special Announcement:  We will be having a ribbon cutting ceremony celebrating the opening of CrossFit East County in the city of El Cajon on Wednesday November 10, at 4:30 p.m.  A representative from the mayor's office, city counsel members, a representative from California Assemblyman Joel Anderson's office and a representative from Congressman Duncan Hunter's office will be there to welcome us into their city.  Members from local Law Enforcement offices will be attending as well.  Please pick up a flyer at the front desk detailing more information about this honorable ceremony.  Make plans to attend.

A couple of pictures from this past weekend's CrossFit Coronado Throwdown.  It was fun to get right back into that competitive spirt after 4-6 months or so of non competition.  Thanks to all the CFEC athletes who participated.  Thanks to all those who came out to show some CFEC spirit, as well.