Throwback Thursday.  Here’s Tina, pre Lululemon days, getting her reps in on Back Squat day.

REMINDER:  Tonight we are holding CFEC’s Pull Up Clinic at 6:00 p.m.  All members are welcome to attend.  We will help you get better at pull ups of all varieties.  Coach Tyler will lead the clininc.

Also,this Saturday we will be having a “CFEC Adventure Workout” at the Steel Bridge in Jamul.  We will be mixing CrossFit with off-road cycling, so if you have a mountain bike or something close to it, bring it and meet us at the parking lot by the bridge for some fun in the dirt.  Ask Paul for more details if you are interested.
Also, this Saturday at 3 p.m., we will be having a Roller Skating get together at the Skate San Diego in El Cajon.  Everyone is invited to join in on the fun.  Bring the whole family.

 

 

 

Level 1
Overhead Squat  2,2,2,2,2
+
800m Run
30 KB Swings  53#/35#
10 Burpees
600m Run
25 KB Swings
10 Burpees
400m Run 20 KB Swings
10 Burpees
Post load and time.

 

 

 

 

 

 

Level 2

5 Rounds
15 KB Swings  70#/53#
5 KB Single Leg DL  Rt.
5 Single Leg DL Lt.
25 Goblet Squats
Post time.

 

 

 

Barbell Club
Hang Power Snatch  2,2,2,2,2,2
+
Press 2,2,2,2,2
Post loads.

 

 

 

 

CrossFit Old School
5 Rounds
15 Wall Ball  20#/14#
16 Power Snatches  75#/53#
30 Double Unders
Post time.