Happy Memorial Day. Please, take the time to thank all of those who currently serve or have served in our nation’s military services. Most importantly, keep in mind those who laid down the ultimate sacrifice for those of us who are able to partake in the freedom they fought to protect. In their memory, CFEC will do Hero workouts to honor them. God Bless America!

8:00 Class only today.

Choose one:

“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Partition as needed. Wear a 20# weighted vest if desired.
Post time.

“1/2 Murph”
800m Run
50 Pull UPs
100 Push Ups
150 Squats
800m Run
Post time.
This is not really a Hero workout, but it is posted for those that need scaling.

“Michael”
3 Rounds
800m Run
50 Back Extensions
50 Sit Ups
Post time.

“Badger”
3 Rounds
30 Squat Cleans 95#/65#
30 Pull Ups
800m Run
Post time.

“Moon”

7 Rounds
10 Dumbbell Hang Split Snatch Rt. arm 40#/30#
1 Rope Climb 15 Ft.
10 Dumbbell Hang Split Snatch Lt. arm
1 Rope Climb
Post time.

Alternate feet in the split snatch sets.