ATTENTION:  Today and Saturday are “Share The Pain” days at CFEC.  Any member can bring a friend (up to 3) to any class they are attending for FREE. It’s a great way to introduce your family and friends to CrossFit.

Level I
1 Mile Run
+
5 Rounds
5 Pull Ups
5 Burpees
15 Box Jumps 24″/20″
Post times.
Level II
Conditioning
50 KB Swings  53#/35#
50 Burpees
50 KB Swings
+
100 Feet of Handstand Walks
Post times.
Strength
Front Squat  2,2,2,2,2
Split Jerk 1,1,1,1,1
L-Sit AMSAP X 4
Post loads and longest time held.