Choose One: #1 5 Rounds 400m Run 100 ft. Sled Push  170#/135# 20 Wall Ball  20#/14# 10 Burpees 30 Double Unders Post time.     [...]

Partner Workout In teams of two, complete the following: 30 Partner Deadlifts 275#/185# 30 Synchronized Pull Ups 30 Synchronized Burpees + 3 Rounds P1 25 [...]

Level 1 EMOM for 15 Minutes 1st minute: 5 Deadlifts 225#/155# 2nd minute: 10 Med Ball Skater Plyos 14#/10# 3rd minute: 15 Hollow Rock F+B=1 [...]

Level 1 200m X 4 - Rest 1 minute between efforts - + 42 - 30 - 18 Russian KB Swings 53#/35# Squats Double Unders [...]

Notice: CFEC’s Kids Summer Fitness Camp starts next Tuesday at 9:30 am. The camp on Tuesday is for kids 8 years older and older. Be [...]

Congratulations to new Jiu Jitsu blue belt owners, Mike and Aaron. Your hard work and dedication has been rewarded.   Level 1 800m Run 30 [...]

Choose One:   #1 Complete the following in any order and any rep scheme. 10 Sled Pushes 170#/135#  *100 ft 50 GHD Sit Ups 100 [...]

Partner Workout In teams of two, complete the following: 50 Thrusters  95#/65# * One person works at a time. + 50 Calories on Assault Bike [...]

Level 1 ”CrossFit Total” 3 attempts for maximum loads for these three lifts. Deadlift Back Squat Strict Press Post load for each plus total.   [...]

Notice:  Sign your child up for CFEC’s Kids Summer Fitness Camp. Camp starts Tuesday 6/25 at 9:30 am. Kids 8 years old and up will [...]