2 Person Team Workout For Time:

2 Rounds

One person calorie rows while the other runs 400m. Team members then switch and total up the calories after the second member completes the run. Then together they complete 150 Wall Ball shots (20#/16#). One person works at a time on the Wall Ball. Do this for 2 rounds.

Post calorie total and time to comments.

A Plea For Help

By Paul Flores

We are always trying to improve on our services at CFEC. We are constantly asking for input from our most valuable resource, YOU, our members.  It has been mentioned to me that there is a need to get the classes started on a timely basis. With that in mind, I am making a plea to all members to try to arrive to the scheduled classes at least 5 minutes before the hour they are to begin. We always have the warm-up posted on the whiteboard and it is there for a reason. We want everyone to get a warm-up prior to the start of the WOD. We are firm believers in the importance of a proper warm-up and we would like everyone to participate in this portion of the class. It is also very important that your coaches give you the instructions and demonstrations for the exercises prior to the start of the WOD. If people are coming into the class 5-10 minutes late it disrupts the class and makes the people who arrived on time feel as though their time is not that important. That isn't fair to them.  It also makes your coaches give the instructions more than necessary.  So, let's all try keep our fellow members in mind when choosing which class to come to. If there's a chance you're going to cut it close and be a little late, go to the next scheduled class instead. That's it…no need to say any more than that. Thank you all for your continued support.

Check out Yvette facing and perhaps conquering her fears.  And, she set a new PR on her Front Squat today: 130# for 3 reps!   You are awesome Yvette, keep up the good work, more is yet to come.

REMINDER: CrossFit East County will be participating in a fundraiser for Deputy Shawn Webb on Saturday, July 18th during all scheduled classes.  We hope that you will all attend, work hard (workout below) and donate a minimum of $25.00 per 2 person team.  Ed brought this to our attention, the event is being spearheaded by Brand X in Ramona, we would like to help raise funds for this officer and his family and we need your help.

Donations (checks) should be made to:  Webb Family 

Shawns story: A few weeks back Deputy Shawn Webb, was diagnosed with “Glioblastoma Astro-cytoma”, an aggressive form of brain cancer. Since receiving the devastating news, the Plumas County Sheriff’s Employees and the local California Highway Patrol Office, along with the help of Shawn’s wife, Chrissy’s co-workers at Plumas District Hospital have come together to help.

email@[email protected]

Additionally, CrossFit Brand X member Jacob Cutting of the El Cajon PD was Shawn’s partner for many years. He has organized a Fundraiser for Shawn, and is reaching out to the CrossFit Community for support. Let’s give it our best and support Shawn and his family on July 18th.

 “Shawn”

200m Partner Carry

3 Rounds, no rest, of 2:00 minutes at each station for max reps:

Muscle-Ups (1 team member working at a time)

Bodyweight Power Cleans (1 team member working at a time)

Air Squats (Both team members working)

200m Partner Carry

Post Bodyweight and Load used, total reps for team for each exercise, and both times for the 200m partner carries.