REMINDER:  This Saturday, December 6th,CFEC will not be holding any classes, as Proving Grounds will be holding ” The Reindeer Games ” at our facility.  Come out and support some of our athletes that will be competing in this CrossFit style competition.  There will be vendors and food trucks abound to show their products.  Bring the whole family and bring a unwrapped toy for the Toys For Tots toy drive.

 

 

 

Level 1
50 Sit Ups
25 Push Ups
+
3 Rounds
400m Run
10 Power Cleans 95#/63#
20 Lateral Bar Jumps  (R+L=1)
+
25 Push Ups
50 Sit Ups
Post time.

 

 

 

 

Level 2
EMOM for 12 minutes of:
1 Power Snatch + 1 Hang Squat Snatch
+
AMRAP in 15 minutes of:
350m Row
10 Burpee Box Jump Overs  24″/20″
10 Alternating Overhead Lunge Steps  95#/63#
Post load and rounds plus reps.

 

 

 

 

Barbell Club
Bench Press 5,5,5,5,5
+
Weighted Pull Ups  5,5,5,5,5
Go from BP to Pull Ups for each set.
Post loads.

 

 

 

 

CrossFit Old School
3 Rounds
200m Run
10 Clean and Jerks  115#/73#
30 Double Unders
250m Row
10 Burpees
Post time.