9:00am Class

3 Rounds

200m Run

10 Burpees

20 KB Swings 53#/35#


3 Rounds

250m Row

15 Weighted Sit Up to Squat  25#/15#

15 Wall Ball 20#/16#

Post times.

10:00am Free Class

400m Run

25 Sit Ups

30 DB Thrusters

500m Row

25 Box Jumps

30 KB Swings

400m Run

25 Jumping Pull Ups

30 Push Ups

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level. Test your fitness at CFEC's "Free Class." This is your opportunity to try CrossFit out and see what you are truly capable of. All exercises are scalable and you can work at your own pace. Bring your family and friends with you to try the best fitness program available.