Reminder: CFEC’s 10th Anniversary Celebration is this Saturday, December 2nd at 10:30 am.  We are celebrating ten years as a CrossFit Affiliate.  Please, come and join in on the festivities.  The party is a potluck, so, if you’re interested in brining a prepared plate, sign up at the front desk.

 

Level 1

 

E2MOM for 24 minutes
1st 2 minutes:  8 – 6   reps of  Thrusters  75#/55#  and Pull Ups
2nd 2 minutes:  200m Run / 10 Squat Jumps  75#/55#
3rd 2 minutes:  8/6 Burpees / 25 Double Unders / 8/6 Burpees
Post Rx or cycles completed.

 

Level 2

 

AMRAP in 5 minutes
Max reps of Body Weight Back Squats
– Rest 3 minutes –
AMRAP in 5 minutes
Max reps of 1.5 Body Weight Deadlifts
– Rest 3 minutes –
AMRAP in 5 minutes
30 Double Unders
10 Burpees
– Rest 3 minutes –
AMRAP in 5 minutes
10 Push Press  135#/95#
10 CTB Pull Ups
Post loads and rep totals for each.

 

CrossFit Old School

 

50 – 40 – 30 – 20 – 10
Squats
Double Unders
Sit Ups
Calorie Row
Post time.