Level 1
Back Squat  5,5,5,5,5
+
400m Run
20 Back Squats  95#/65#
20 Knees to Elbows
400m Run
20 Push Press
20 Pull Ups
400m Run
20 Power Cleans
20 Hand Release Push Ups
Post load and time.

 

 

 

 

 

Level 2
800m Run
5 Rounds
5 Hang Power Clean and Jerk  135#/93#
10 2 Push Up Burpee
1 Rope Climb
800m Run
Post time

 

 

 

 

 

CrossFit Old School
500m Row
50 KB Swings  53#/35#
50 Sit Ups
750m Row
40 KB Swings
40 Sit Ups
1000m Row
30 KB Swings
30 Sit Ups
Post time.

 

 

Reminder:   We will have our Christmas Holiday Pot Luck on Tuesday, December 24th at 11:00 a.m.  All are welcome to attend.  Please, bring any of your favorite dishes to share with other members, as we celebrate the holidays CFEC style.
Also, the Christmas Holiday class schedule is as follows:
December 24th – Last class is the 10:00 a.m. class
December 25th – Closed for Christmas Day
December 26th – First class is at 8:00 a.m. and a regular schedule for the rest of the day.