Our good neighbors are having a Customer Appreciation Day that all CFEC members are invited to attend.  There’ll be fun, food, workshops and workouts for the whole family.  Make it a point to show up.

 

Level 1

“Pay the Piper 4.5”
400m Run
10 Power Clean and Jerks  95#/65#
400m Run
9 Power Clean and Jerks
400m Run
8 Power Clean and Jerks
400m Run
7 Power Clean and Jerks….etc.
400m Run
1 Power Clean and Jerk
Post time.

 

Level 2

AMRAP in 15 minutes
10 Back Squats  185#/135#
3 D-Ball Ground to Over Shoulder  150#/100#
10 Burpee Pull Ups
– Rest 5 minutes –
AMRAP in 15 minutes
800m Run (Buy In)
25′ DB Walking Lunges  2 @ 50#/2 @ 35#
15 GHD Sit Ups
Post rep total for each.

 

CrossFit Old School

3 Rounds
600m Run
50 Squats
50 Sit Ups
50 Shoulder Press  45#/35#
Post time.