Happy Independence Day! Choose One Hero Workout #1 "Tara" Buy-In: 26 Burpees Then 6 Rounds of: 19 Kettlebell Swings   53#/35# 20 Push-Ups 19 Goblet [...]

Partner workout 50 GHD Sit ups 100 Cal Bike 100 Front Squats 95/65# 50 GHD sit ups -Rest 5:00 50 Pull-ups 100 cal bike 100 [...]

Level One 5 Sets of DB complex for max weight 5 Single arm DB deadlifts 5 single arm DB hang squat snatch 5 single arm [...]

Level One Starting at 0:00 Emom 10 200m/175m row -Rest til 12:00- Emom 10 5 Power clean and jerks 95/65# -Rest til 24:00 Emom 10 [...]

Level One Deadlift 5x3 *ahap * Set every 2:00 + Tabata :20 on/:10 work for 8 rounds Pushups -Rest 1:00 Ring Rows -Rest 1:00 Ab [...]

Level One Amrap 5:00 600m Run Max Reps DB Thrusters 2x35/25# -Rest 1:00 Amrap 5:00 600m Run Max Reps Pull-ups -Rest 1:00 Amrap 5:00 600m [...]

Come celebrate CFEC's owner, Paul's, 60th birthday workout today.  That's right, 60!  Afterwards, enjoy some healthy snacks to reward your efforts.   "Sexy Sixty" 60 [...]

Partner Workout In teams of two, complete the following. 4 Rounds P1:  200m Run P2: Max Calories on Assault Bike * 4 Rds. each + [...]

Level 1 Every 2:30 for 12 Cycles 1st 2:30 minutes: 200m Run 12 Thrusters   75#/55# 2nd 2:30 minutes: 500m Row 3rd 2:30 minutes: 12/8 Calories [...]

Level 1 EMOM for 12 minutes Odd minutes: 3 Squat Cleans   *AHAP Even minutes: 10 GHD Hip Extensions + 3 Rounds 400m Run 21 [...]