Level I

Back Squat 70% X 5, 75% X 5, 80% X 5, 85% X 5, 70% max reps

Rest, then…

5 Rounds

10 Push Ups

10 GHD Hip Extension

10 Pull Ups

Post loads, max reps @ 70%, and times to comments.

Level II


5 Rounds

12 Deadlift 155#/108#

9 Hang Power Clean

6 Push Jerk

Please join our CrossFit East County team and run the Thanksgiving Day Run For The Hungry 5k.  This race helps the San Diego Food Bank feed local families in need.  You can register here or there are registration forms in the gym.  I have done this race with my family every year since its inception, eight years ago.  Last year CFEC did it as a team and we had over 25 participants.  This year we would like everyone to sign up, including your children as this is a family friendly (and dog friendly) event.  Also, please bring canned goods to donate to the Food Bank and run the 5k with us CFEC style.  That, of course, means some fun for you at each mile…  Make sure to register under our team name, CrossFit East County, or use the forms from the gym, I have already added our team name.

This is hysterical, though definitely NOT appropriate for children…