Team Fight Gone Bad

Two person teams perform max reps in 4 minute rounds of:

Wall Ball   20# @ 10'/16# @ 8"

SDLHP  75#/53#

Box Jumps  20"

Push Press   75#/53#

Calorie Row

One time through.  One team member works at a time.  Move from one exercise to the next, the clock never stops. 

Post total reps.

Coaching Tips:  Scale load and movements to match your current fitness level.  This workout is a little take off of the CrosFit benchmark workout.  Each team alternates between players trying to accumulate as many reps as possible in 4 minutes time at each exercise.  Plan wisely and play to the strengths of your team members.  You will have to use one rower for the calorie row portion of the workout. 

 ATTENTION, CLASS SCHEDULE CHANGE: We will no longer have a noon class on Tuesday and Thursday, we will be adding an 8am class on Tuesday and Thursday beginning today, November 2nd.

Special Announcement:  We will be having a ribbon cutting ceremony celebrating the opening of CrossFit East County in the city of El Cajon on Wednesday November 10, at 4:30 p.m.  A representative from the mayor's office, city counsel members, a representative from California Assemblyman Joel Anderson's office and a representative from Congressman Duncan Hunter's office will be there to welcome us into their city.  Members from local Law Enforcement offices will be attending as well.  Please pick up a flyer at the front desk detailing more information about this honorable ceremony.  Make plans to attend.

Congratulations to CFEC's long time client Halle Aiken, as she was selected to Grossmont Union High School Disrtict's  1st Team All League in girl's volleyball.  She was also selected as the league's Most Valuable Player of the year.  Way to go, Halle!  She has already been given a full athletic scholarship to study and play volleyball at UC Santa Barbara. Halle is the first female athlete at Steele Canyon High School to ever receive a full scholarship to a university.