Reminder:The weekend's class schedule is still the same except there will NOT be a Level II class at 6:00am nor the Beginner's class at 8:30am, and no Olympic Lifting at 11:00am.  Saturday classes are at 8:00am and 9:00am Sunday classes are at 9:00am and "Free Class" at 10:00am.  Please make a note of these changes. CFEC's staff and athletes will be competing in the Southwest Regional Qualifiers for the 2010 CrossFit Games at UC Irvine starting on Friday and ending Sunday. Come and support Teshina, Briley, Anniken and Dave in the Individual Competition. Paul will compete in the Master's Competition. Amelia, Rebecca, Emily, Don, JoJo and Matt will represent CFEC in the team Affiliate Cup Competition. For those who cannot make it out, CrossFit.com will stream the weekend's competition live on-line.

Level 1

Squats  60-40-20-10

KB Swings 30-20-10-5 53#/35#

Pull Ups 15-10-5-2

Then.

3:00 Plank Holds

Level II

Squats 80-60-40-20

KB Swings 40-30-20-10   53#/35#

Pull Ups 20-15-10-5

Then.

3:00 Ring Plank Holds

Post time and Rx'd or not.

Coaching Tips:  Scale load and movements to match your current fitness level.  The workout goes like this: do 60 or 80 squats, 30 or 40 KB swings and then 15 or 20 pull ups. Then, 40/60 squats, 20/30 KBS and 10/15 pull ups. And so on. Try to do as many sets unbroken as you can. L1 plank holds can be either on your forearms or in the push up position. LII must be done in the rings with feet higher than your hands. If not Rx'd, put the time you were able to withstand.

Good Luck to all you fantastic athletes of our "small little gym that could."

 

Arugula Salad with Asian Pears and Chicken