Level 1

1 Rope Climb  15'

10 Pull Ups

10 Box Jumps  20"

10 Burpees

10 Knees to Elbows

Rest 2 Minutes

5 times.

Level II

1 Rope Climb  18"

10 Pull Ups

10 Box Jumps  24"/20"

10 Burpees

10 Toes to Bar

30 Double Unders

Rest 1 Minute

5 times.

Then.

50 Squat Cleans   95#/63#

Post times.

ANNOUNCEMENT:  Beginning this month, the last Thursday, Friday and Saturday of every month, we are going to allow every member to invite a friend (max of 3 friends) to any schedule class FREE of charge.  They can come to any class you are attending.  We want them to " Share in The Discomfort" that is CrossFit.  They can attend all 3 days with you, if you value their friendship.  CFEC hopes that you take advantage of this program and bring as many friends as you can to CFEC

Here's some footage of Scotty's big effort to get 15 reps of OHS with 175# on the bar.  Nice effort, big Mac!

 

Scotty Mac going for 15 reps of OHS w/175# from Paul Flores on Vimeo.