REMINDER: Tomorrow we will be having a “CFEC Adventure Workout” at the Steel Bridge in Jamul.  We will be mixing CrossFit with off-road cycling, so if you have a mountain bike or something close to it, bring it and meet us at the parking lot by the bridge for some fun in the dirt.  Ask Paul for more details if you are interested.
Also, tomorrow afternoon at 3 p.m., we will be having a Roller Skating get together at the Skate San Diego in El Cajon.  Everyone is invited to join in on the fun.  Bring the whole family.

 

 

 

Level 1
5 Rounds
350m Row
10 Push Press  75#/53#
10 Pull Ups
200m Run
Post time.

 

 

 

 

Level 2
5 Rounds
20 KB Step Ups  2 @ 35# / 2 @ 26#
15 GHD Sit Ups
15 GHD Hip Extensions
15 Cals on Airdyne
Post time.

 

 

 

 

Barbel Club
EMOM for 15 Minutes
1 Power Clean and Jerk (AHAP)
+
Pull Up / Dip Complex
Post load.

 

 

 

 

CrossFit Old School
100 Double Unders
+
EMOM for 10 minutes

5 Pull Ups
10 Push Ups
15 Squats
+
100 Double Unders
Post time and Rx or not, if completed the EMOM.