Level 1 Choose one workout. #1 25 Cycles of: :30 Max effort on Rower for max meters :15 Rest - 3 minutes rest - 25 Cycles of: :30 Max effort on Assault Bike for max [...]

Level 1 E2MOM for 24 minutes 1st 2 minutes:  25 Double Unders / 5 Squat Cleans  155#/105# 2nd 2 minutes: 10 Push Ups / 10 Split Squat Jumps (R+L=1) / 3 Jerks 3rd 2 minutes: [...]

Level 1 30 Deck Squats  25#/15# 30 Pull Ups 30 Box Jumps  20" 30 Strict Shoulder Press  75#/55# 30 SDLHP 800m Run 30 SDLHP 30 Strict Shoulder Press 30 Box Jumps 30 Pull Ups 30 [...]

Congratulations to Coach Joe's winning team!  The CFEC 2018 Open Competition Champions!   Level 1 EMOM for 10 minutes 3 Thrusters   *AHAP + 21 - 15 - 9 Deadlifts  225#/135# Burpees Over Bar + [...]

Level One  AMRAP 10 Minutes 27 Cal Row 27 Wall Ball 20#/14# 27 Burpees Over Rower -Rest 3 Minutes-  AMRAP 8 Minutes 21 Cal Row 21 Front Squats 95#/65# 21 Pull-Ups -Rest 2 Minutes-  AMRAP [...]

Partner Workout In teams of two, complete the following: 100 Power Snatches  75#/55# P1 Does the Snatches P2 Holds feet 6" off the ground with 10#/5# plates on shins + 150 Calories on Assault Bike [...]