Announcements

Please come support your fellow CFEC athletes who are competing in the SoCal Fitness Classic this Saturday 8/20 at Francis Parker School: Trapp, Alex, Sean, Jimmy, and Christian!

We will be having a beach workout Saturday, August 27th at 8 am at Coronado beach (by the volleyball nets).

Level 1

3 person teams
*1 person works, 1 person rests, 1 person holds

120 Proper Push Ups *Hold Deadlift position 135/95# (double overhand grip, no mixed or hook grip)
120 Deadlifts 135/95# *Hold forearm plank
120 Thrusters 95/65# *Hold feet 6″ off ground
120 Calorie row *Hold 95/65 in Overhead position
Post time.

Level 2

3 Person teams

AMRAP in 15 Minutes
Partner A: 1 x 60′ Sled Push 120/90# (Low Push)
60′ Walking Lunges
60′ Run
Partner B: Max Calorie Row
Partner C: Rest
*Partners A and B work at the same time… Rower stops when partner A completes their round. Keep rotating positions.
Post total number of calories achieved.

Rest 3 Minutes

AMRAP in 15 Minutes
Partners A&B: 100M Gurney Carry with 2 Barbells 135/95#
Partner C: AMRAP of 5 DB Thrusters 50/40# + 5 Burpees Over the Dumbbell
*When Partners A&B get back, Partner B rotates to thrusters and burpees while Partners A&C now carry. Continue on AMRAP where partner left off. Keep rotating positions.
Post total number of reps achieved for thrusters and burpees.

Crossfit Old School

“Annie”
50-40-30-20-10 reps of
Double Unders
Abmat Sit Ups
+
100 Calorie Airdyne
Post time.