400m Run
21 KB Swings 53#/35#
12 Pull-Ups

3 Rounds for time.

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Level 2

50 Double Unders
20 Wall Ball 20#/16#
3 Squat Cleans 185#/115#
5 Muscle-Ups

5 Rounds for time.

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Reminder: Tonight is movie night at CFEC. We will be showing the CrossFit movie "Every Second Counts" at 8:00 PM.  So, bring your friends, family and neighbors to see this inspiring new movie centered around 5 incredible CrossFit athletes and their road to the 2008 CrossFit Games.  We will be providing a few snacks otherwise, this is a "bring your own beverages and lounging apparatus" event.  We hope to see everyone of you here.


by Lisa Barbara

What an amazing day!  We have such a wonderful group of athletes here at CFEC.  I was actually moved to tears yesterday as I witnessed so many of you set PRs on the Back Squat and the Overhead Squat.  I hope you are as proud of yourselves as we all are of you!  Here are a few of you moving some big weight…