Steve- O focusing on the task at hand.  In this case, climbing the rope.

 

 

REMINDER: This Saturday we will be having a “CFEC Adventure Workout” at the Steel Bridge in Jamul.  We will be mixing CrossFit with off-road cycling, so if you have a mountain bike or something close to it, bring it and meet us at the parking lot by the bridge for some fun in the dirt.  Ask Paul for more details if you are interested.
Also, this Saturday at 3 p.m., we will be having a Roller Skating get together at the Skate San Diego in El Cajon.  Everyone is invited to join in on the fun.  Bring the whole family.

 

Level 1
EMOM for 12 minutes
2 Thrusters ( Build to as heavy as possible a load)
+
100 Jump Rope Reps
100 KB Swings  53#/35#
100 Jump Rope Reps
Post load and time.

 

 

 

 

Level 2
3 Rounds
5 Power Snatches  115#/78#
5 Overhead Squats
5 Overhead Lunge Steps Rt.
5 Overhead Lunge Steps Lt.
20 Box Jumps  24″/20″
20 GHD Sit Ups
+
1000m Row
800m Run
Post time.

 

 

 

Barbell Club
Pause Front Squat 3,3,3,3,3   (3 count pause @ bottom of squat)
+
Back Rack Split Jerks  1,1,1,1,1,1,1
Post loads.

 

 

 

 

CrossFit East County
5 Rounds
250m Row
10 Push Press  95#/63#
10 Pull Ups
10 Burpees
Post time.