Announcement: The 2020 Open is coming. It begins Thursday October, 10th. Sign up for the CFEC “in house” Open Competition. We’ll post a sign up sheet at the front desk for anyone that is interested in this FUN competition. This year the competition is FREE and it will be individual only. It’s a no pressure competition for all divisions this year. There will be prizes for each category winners and, of course, bragging rights. Join in on the FUN!

 

Level 1

“Fight Gone Bad”
With a continuously running clock, get as many reps as possible for one minute at each exercise for 3 rounds.  Rest one minute after each round.  A great score is 300 or more.

3 Rounds
Wall Ball  20#/14#
SDLHP  75#/55#
Box Jumps  20″
Push Press
Calorie Row
Rest one minute.
Post rep total.

 

Level 2

EMOM for 12 minutes
1 Power Clean and Jerk   185#/135#
+
8 – 6 – 4 – 2
Ring Muscle Up
Front Squat   185#/135#
+
800m Run
50 Russian KB Swings  70#/53#
Post Rx or rounds completed and time for each.

 

CrossFit Old School

5 Rounds
200m Run
30 Double Unders
20 DB Floor Press  35#/25#
15 Pull Ups
10 Burpees
Post time.