Choose One:

Workout #1

Max Thrusters  75#/53# in 3 Minutes

Then.

Max Ring Dips in 4 Minutes.

Then.

Max Sit Ups in 5 Minutes.

Then.

1 Mile Run

Post 3 totals and mile time.

Workout #2

AMRAP in 12 Minutes of:

7 SDLHP  95#/63#

5 HSPU's

3 Muscle Ups

Then.

1 Mile Run.

Post rounds and mile time.

Coaching Tips:  Scale load and movements to match your current fitness level.  Let which ever workout you choose be the one that has you working on one of your weaknesses.  Don't shy away from the workout that has your weakness in it. You can never get better at all the layers of special disciplines that are in CrossFit by continuing to focus on things you are already good at. 

NOTICE:  Provided that no catastrophic mishaps occur, we are on schedule to begin workouts in the new space by Friday.  Friday's 9:00 a.m. class will begin in the La Mesa facility and finish at the El Cajon facility.  The Friday 10:00 a.m. class will be held at the new facility.  So, come be a part of history, by partaking in the moving workout and follow that up with the christening of the new gym with another workout.

Congratulations to Mark Kelley and Shaun Gambardella for their completion of CFEC's Beginners Elements Class. Way to go guys.