Congratulations to all CFEC athletes that competed this past weekend at The Reindeer Games in Del Mar. Nik, Brian K. and Jake earned second place in the intermediate division, while Aaron, Terry and Jeff W. got a second place finish in the masters category.  Job well done, boys.


Level 1

EMOM for 15 minutes
1st minute: 1 Squat Clean and Jerk  *AHAP
2nd minute:  5/3 Ring Dips
3rd minute: 15 KB Deadlifts  70#/53#


3 Rounds
400m Run
12 Burpee Pull Ups
Post load and time.


Level 2

EMOM for 15 minutes
1st minute: 1 Legless Rope Climb  15″
2nd minute: 10/6 Deficit HSPU’s   6″/4″
3rd minute: 3  Pause Front Squats  ( 2 count pause @ bottom of squat)  *AHAP


5 Rounds
50 Double Unders
10 DB Overhead Squats  50#;35#
1 Gasser
Post load and time.


CrossFit Old School


5 Rounds
15 Deck  Squats  25#/15#
15 Burpees
15 Calorie Row
15 Skater Plyos  R+L=1  4′
15 Pull Ups
Post time.