Thank you to all those who showed up Saturday for bowling at Parkway Bowl.. We had a great time.  Some of CFEC members are ringers at bowling.  We all can’t wait fo the next outing.  I think the next one is going to be trampoline dodge ball.  We’ll keep you posted.

 

 

 

Level 1
E2MOM for 24 minutes
1st 2 minutes-  5 Front Squats  95#/63# / 5 Push Press / 5 Back Squats / 5 Push Press
2nd 2 minutes – 200m Run / 7 Burpees
3rd 2 minutes – 350m Row
post Rx or not.

 

 

 

 

Level 2
AMRAP in 7 minutes
1 Squat Clean  175#/113#
1 Jerk
Rest 5 minutes
AMRAP in 7 minutes
40 Wall Ball  20#/14#
25 Double Unders
10 Muscle Ups
Rest 5 minutes.
AMRAP in 7 minutes
10 Calorie Row
10 Push Press 155#/103#
10 CTB Pull Ups
Post rep totals for each.

 

 

 

 

Barbell Club

Clean 3 x 3 @ 75%, 2 x 2 @ 80%

Jerk Behind the Neck (Hold Split 3 Sec) 3 x 3 @ 75%, 2 x 2 @ 80%

Back Squat 5 x 2 @ 70%

Snatch Grip Deadlift (100% of Snatch) x 5, 2 x 5 @ 105%

Post loads.

 

 

 

 

 

 

CrossFit Old School
1 Mile Run
50 Ball Slams  25#/20#
25 Pull Ups
50 Push Ball  20#/14#
25 Burpees
Post time.