Notice:  This week starts the new Noon class schedule.  The Noon class is now scheduled for Monday, Wednesday and Friday.    Also, Friday, Christmas Eve, we will only have a 8:30 class.  We will do “The Twelve Days of Christmas” workout that morning.  Bring your whole family to join in on this CFEC tradition.

 

Level 1

E3M for 36 minutes
1st 3 minutes:  400m Run + 5 Burpees
2nd 3 minutes:  12 Deadlifts + 9 Hang Power Cleans + 6 Jerks    115#/85#
3rd 3 minutes:  500m Row + 8 Front Squats
Post Rx or cycles completed.

 

Level 2

Complete in any order and any rep scheme.

10 Rope Climbs  20′
100 Calories on Assault Bike
50 Burpee Box Jump Overs  24″/20″
1 mile  Run
30 Thrusters   135#/95#
30 Muscle Ups
300 ft. Handstand Walks
Post time.

 

CrossFit Old School

10 Rounds
200m Run
15 Wall Ball  20#/14#
5 Pull ups
5 Burpees
Post time.