Level 1

EMOM for 5 Min

5 Back Squats @ 70-80%1RM

+

Tabata :20/:10 x 8

Squats

Deadlifts 135/95#

Sit Ups

Rest 1 min

Post load and reps.

 

Level 2

1000M Row

21-15-9

KB Thrusters 2@53/2@35#

GHD Med Ball Sit Ups 20/14#

Box Jumps 30/24″

Post time.

 

CF Old School

10 Intervals

250M Sprint on Rower

Rest 1:00

 

REMINDER:  CFEC will test run our CrossFit Kids program this Thursday, December 12th.  We will run 2 different classes.  For you parents that were able to sign your children up on the list in the first 8 slots, your kids will attend the class at 5:00 p.m.  All others will attend the 6:00 p.m. class.  We look forward to starting CFEC kids on the right path to a healthy lifestyle.
Also, this Friday, December 13th, at 5:p.m., we will be holding our CFEC CrossFit Social and Trunk Show.  We are planning on showing the CrossFit movie,”Every Second Counts,” later in the evening.  Plan on bringing something comfortable to sit on.