Level 1
10 minute time cap.
21 – 15 – 9
Thrusters  75#/53#
Pull Ups
+
8 minute time cap.
50 KB Swings  53#/35#
50 Burpees
+
6 minute time cap.
1200m Row
Post Rx or reps. meters completed for each.

 

 

 

 

 

 

Level 2
AMRAP in 8 minutes of:
Muscle Up
Alternating Front Rack Lunge Steps  (R + L = 1)  135#/93#
Add one rep of each every round.
+
21- 15 – 9
Hang Power Clean and Jerk  135#/93#
Toes to Bar
Box Jumps  30″/24″
+
3 Attempts at Max Distance Handstand Walks
Post rep numbers of last completed set, time and total distance.

 

 

 

 

 

Barbell Club
Overhead Squat  3,3,3,3,3
+
EMOM for 20 minutes of:
1 Hang Squat Clean (below the knee) + 1 Hang Squat Clean ( high hang position)
Post loads.

 

 

 

 

CrossFit Old School
500m Row
50 Push Ups
500m Row
50 Pull Ups
500m Row
50 Squats
Post time.

 

 

REMINDER:   We will not be holding and classes this Saturday, September 13, to allow for the EMPOWER, all women competition, full access to our gym.  Come and support some of Southern California’s fittest women compete at our amazing facility. CFEC will have a few members participating in the competition, so make it a point to attend.  There will be plenty of vendors, food and good fun for all.  We will resume our regular schedule the following Saturday, September 20.