Notice:  The schedule of classes for the Christmas weekend is as follows: Saturday, 12/23, we will have an 8:30 class only.  This will be our annual “12 Days of Christmas” Workout.  After that workout, we will have our Christmas gathering.  Please, feel free to share a favorite small dish with the CFEC family.  We will be closed Sunday and Monday, the 24th and 25th.

 

Level 1

EMOM for 5 minutes
5 Deadlifts     45#/35#
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
– Rest 2 minutes –
EMOM for 5 minutes
4 Deadlifts   75#/55#
4 Hang Power Cleans
4 Front Squats
4 Push Jerks
– Rest 2 minutes –
EMOM for 5 minutes
2 Deadlifts   95#/65#
2 Hang Power Cleans
2 Front Squats
2 Push Jerks
+
1 Mile Run
Post Rx or cycles completed and time.

 

Level 2

5 Rounds
350m Row
5 Muscle Ups
25 ft. Handstand Walks
15 Goblet Squats  70#/53#
15 GHD Sit Ups
Post time.

 

CrossFit Old School

25 Thrusters  75#/55#
30 Sit Ups
35 Back Squats
40 Russian KB Swings   53#/35#
45 Hollow Rock  F+B=1
50 Calorie Row
45 Hollow Rock
40 Russian KB Swings
35 Back Squats
30 Sit Ups
25 Thrusters
Post time.