Important Message:
CrossFit East County wants to let all of its members and clients know that we are doing our best to take extra precautions to keep all areas of the gym as clean and sanitized as possible. During this unprecedented time, we will continue to follow the CDC’s current recommendations concerning being in public places where others are in close proximity. With that being said, we ask that each of you please follow common hygiene practices of wiping down every piece of equipment being used, washing your hands often and, most importantly, if you are feeling sick, DO NOT COME TO THE GYM. As the situation changes, as I’m sure it will, we will make further announcements concerning the gym’s operational procedures. Thank you for your cooperation


Level 1

Every 3 minutes for 36 minutes
1st 3 minutes:  200m Run / 20 Wall Ball  20#/14#
2nd 3 minutes:  6 Power Cleans  95#/65#  /  8 Front Squats  /  10 Push Jerks
3rd 3 minutes:  12 GHD Sit Ups / 10 Burpees
Post Rx or cycles completed.


Level 2

Take 12 minutes to find 1RM for:
Clean and Jerk
“AGOQ Workout #1”
AMRAP in 6 minutes
8 Thrusters  115#/85#
50 Double Unders
– Rest 5 minutes –
“AGOQ Workout #6
2 Rounds
10 Deadlifts  315#/225#
20 Deficit HSPU   4.5″/3”
30 Front Squats  95#/65#
Time cap: 20 minutes
Post load, reps and time.


CrossFit Old School

100 Double Unders
90 Sit Ups
80 Squats
70 Push Ball  20#/14#
60 KB Swings  53#/35#
50 KB Walking Lunges
Post time.