Dave Castro, CrossFit HQ Director of Training and Director of the CrossFit Games, stopped by last weekend during the Proving Grounds Reindeer Games to watch some of the action.  He was impressed with the size of the crowd that showed up to watch the action.

 

 

REMINDER:  CFEC’s annual Christmas Party is this Friday at 6:00 p.m.  Please, come out and have some holiday fun with the rest of us.  Games, food and good cheer will be abundantly available.

 

 

 

Level 1
800m Run
21 – 15 – 9
KB Swings 53#/35#
Burpees
800m Run
21 – 15 – 9
Power Snatch  75#/53#
Pull Ups
800m Run
Post time.

 

 

 

 

Level 2

E3MOM for 27 minutes
1st 3 minutes:  200m Run / 15 Toes to Bar / 5 Burpees
2nd 3 minutes: 50 Double Unders / 10 Thrusters 95#/63# / 10 Pull Ups
3rd 3 minutes: 250m Row / 10 Alternating Front Rack Lunges  95#/63# / 10 Box Jumps 20″
Post Rx or not.

 

 

 

Barbell Club
Front Squat  2,2,2,2,2
+
Weighted Bar Dips 1,1,1,1,1,1
Post loads.

 

 

 

CrossFit Old School
21 – 15 – 9
Thrusters  75#/653#
Pull Ups
+
3 Rounds
400m Run
20 KB Swings  53#/35#
15 Knees to Elbows
Post time.