2k Row


3 Rounds

12 DB Squat Cleans  35#/25#

12 Toes to Bar

12 Split Squat Jump

12 Push Ups


3 Sets

AMRAP in 2 Minutes

Burpee Pull Ups

Rest 2 minutes.

Post times and reps.


2 Push Press EMOM for 5 Minutes (Heavy)


AMRAP Push Press @ 135#/93#


Barbell Good Morning  3 X 10


Bulgarian Split Squat  3 X 10 each leg

Post loads and reps.

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.

We will be having a meeting Sunday at noon for those, members or not, interested in CFEC's CrossFit Sport programming.  We will go over specific needs, guidelines, price and programming.  If that sounds like something you are interested in, we encourage you to attend.