Choose one: Partner Workout In teams of two, complete the following: AMRAP in 10 minutes 20/15 Calories on Ski Erg 10 Burpees * One person works at a time.  I Go, You Go style - [...]

Level 1 "No Time Tuesday" 5 Sets 5 Bench Press  *AHAP 10 Hand Release Bent Over Rows  *AHAP 8 Single Arm DB Press  *AHAP 12 GHD Sit Ups 15 Band Tricep Push Downs 10 DB [...]

If you are participating in the CFEC Open competition, make sure that you complete the workout before 5 p.m. today.   Level 1 5 Rounds 5 Back Squats  185#/125# 10 Push Ups - Rest 3 [...]

Choose one: #1 800m Run + 3 Rounds 20 DB Walking Lunges  35#/25# 20 DB Hang Power Clean and Jerks 20 DB Squat Thrusts  *Burpee without a push up + 800m Run Post time.   [...]

This is The First Week of The CrossFit Open. For Those In our "In House" Open Competition  We Will Post The Open Workout For That Week Every Friday. Your Open Workouts Will be Counted and [...]

Level One 5 Sets 2 Squat Cleans+ 1 Jerk *Set Every 2 Minutes *AHAP + AMRAP 18 Minutes 50 Double Unders 15 Toes to Bar 10 Power Cleans 95/65# -Post Load and Reps Level Two [...]