NOTICE: This Friday CFEC will be partaking in a county wide workout to honor fallen San Diego Police Department officer Jonathon “JD” De Guzman, who was killed in the line of duty last month. We will be accepting donations for his family in a large donation jar at the front desk. Friday is “Bring a Friend for Free,” so, bring a friend and help honor one of SD’s finest in this partner workout.
Also, Saturday’s class is a beach workout in Coronado. It will be held by the main lifeguard tower. Make sure you attend one of the most fun filled workouts we have every year.

Level 1
E2MOM for 10 minutes
3 Front Squats *AHAP
5 Ring Dips
3 Rounds
200m Run
10 Power Clean and Jerks 115#/75#
1 Burpee Gasser Complex ( 1 Burpee run 10m, 2 Burpees run 10m, ..up to 5 Burpees)
10 Pull Ups
Post load and time.

Level 2

E2MOM for 10 minutes
3 Overhead Squats *AHAP
5 Weighted GHD Sit Ups 20#/14#
400m Farmer Walk 2 @ 70#/2 @ 53#
* Every 40 steps do 20 Russian KB Swings
Post load and time.

Barbell Club

Deadlift (Off Risers) 3,3,3,3,3
Press 5,5,5,5,5
Post loads.

CrossFit Old School

1000m Row
25 DB Thrusters 35#/25#
750m Row
20 DB Thrusters
500m Row
15 DB Thrusters
Post time.