Thruster  3,2,1,1,1


Weighted Ring Dip AMRAP in 4 Sets


3 Rounds


KB Swings  53#-62#-70#/35#-44#-53#

Knees to Elbows

Box Jumps  24″-30″-36″/20″-24″-30″

Post load, heaviest load and reps and time.

Schedule Change for Memorial Day: We will only have classes in the morning on Monday 5/30. Our last class will be the 10:15 a.m. This will give everyone a chance to spend some time with their families for the holiday.  We’ll be back to regularly scheduled classes on Tuesday.

ATTENTION: Today and Saturday is “Share The Pain” weekend. All CFEC members can bring a friend (up to 3) with them to any class they are attending for FREE.  It’s the perfect way to introduce those that you know and love to CrossFit.

Check out this video of CrossFit Games hopeful Nate Schrader getting some reps with 265# in the thruster.  It’ll be interesting to see if there will be anybody that gets up to 295# in the Regional thruster ladder workout. Here’s some motivation.


Visit for more videos