Notice:  Due to an unforeseen increase in demand, we will hold off the CFEC  t-shirt order until Wednesday, the first of September.  So, if you have yet to place your order, or pay for your order, please, do so by Wednesday.  Thank you.

 

Level 1

E3M for 18 minutes
1st 3 minutes:
30 Double Unders
12 DB Thrusters  35#/25#
12 Pull Ups
2nd 3 minutes:
200m Run
10 Burpees
– Rest 3 minutes –
E3MOM for 16 minutes
1st 3 minutes:
20 Overhead Walking Lunges  45#/25#
12 GHD Sit Ups
2nd 3 minutes:
20/15 Calorie Row
20/15 Push Ups
20 Squats
Post Rx or cycles completed

 

Level 2

10 Rounds
Odd Rounds: 15/10 Calories on Assault Bike + 1 Pegboard Climb
Even Rounds: 50 Double Unders + 1 Rope Climb  20′
* 200m Run after every round.
Post time.
+
Not for time.
20 TGU’s  10 @ 53#/35#   10 @ 70#/53#

 

CrossFit Old School

20 Squat Clean Thrusters  95#/65#
20 GHD Sit Ups
400m Run
20 Power Snatches
20 Toes to Bar
600m Run
20 Hand Release Bent Over Row
20 GHD Sit Ups
800m Run
Post time.