Today marks the 14th Anniversary of CFEC and Dave Newman crossing paths.  It was on this day in 2008 that he walked into the doors of CFEC for the first time to try CrossFit.  We were at our original location on Lake Murray Blvd. in La Mesa.  Today’s Old School workout is that first workout he ever did in our gym.  To commemorate this landmark event in both our professional lives, as well as our personal lives, we are naming that workout after him.  Thank you, Dave, for all the fond memories and here’s to many more.


Level 1

EMOM for 12 minutes
Odd minutes: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk   *AHAP
Even minutes: :45 Forearm Plank
3 Rounds
400m Run
500m Row
Post load and time.


Level 2

5 Rounds
200m Run
5 Muscle Ups
12 Alternating Pistols
25 ft. Handstand Walks
Not For Time
3 Rounds
14 KB Plank Drags
12 Toes to Bar
20 Hollow Rock
Post time.


CrossFit Old School

21 – 15 – 9
KB Swings   53#/35#
Push Ups
21 – 15 – 9
DB Hang Squat Cleans   35#/25#
Pull Ups
21 – 15 – 9
Box Jumps   24″/20″
Post time.