The month of May marks the 8th anniversary of, what was then La Mesa Workout, CFEC’s very first CrossFit workout.  Eight years.  We were the 350th affiliate at that time.  There was only 10 CrossFit gyms in San Diego back then.  Now there are over 70.  Wow, things have certainly changed, yet, not so much.  There are more people that know what CrossFit is and that’s a good thing, but through it all it’s just a really great workout.  I know, it’s more than that, but after it’s all said and done, it’s a workout that leaves you always wanting to do it all over again tomorrow.
If you were there from the start, congratulations.  If you are a newbie, congratulations, too.  Thank you for being a part of this fun journey.

 

 

Level 1
800m Run
+
7 Rounds
15 Deadlifts  135#/95#
15 Push Ups
+
800m Run
Post time.

Extra Credit
EMOM for 5 minutes
5 Thrusters 95#/65#

 

 

 

 

Level 2
E2MOM for 24 minutes
1st 2 minutes: 200m Run / 50 Double Unders
2nd 2 minutes: 5 Squat Clean Thrusters 115#/75# / 15 Toes to Bar
3rd 2 minutes: 20 KB Swings  53#/44# / 7 Burpee Box Jumps 24″/20″
Post Rx or not.

 

 

 

Barbell Club
EMOM for 20 minutes
1 Power Snatch + 1 High Hang Squat Snatch
Weighted GHD Hip Extensions  3 X 10
Post loads.

 

 

 

CrossFit Old School
“Fran”
21 – 15 – 9
Thrusters  95#/65#
Pull Ups
Post time.