Reminder: CFEC’s Christmas Party will be tomorrow.  The party will begin immediately after the “12 Days of Christmas” workout at 9 o’clock.  Please, join us in celebrating the holiday season in this CFEC tradition.

 

Level 1

E3M for 15 minutes
5 Bench Press  *AHAP
5 Strict Pull Ups
+
400m Run
25 Back Squats  95#
400m Run
25 Push Press
400m Run
25 Hand Release Bent Over Rows
400m Run
25 Burpees Over Bar
Post load and time.

 

Level 2

E3M for 15 minutes
5 Back Squats  *AHAP
10 GHD Hip Extensions
+
5 Rounds
20/16 Calorie Row
5 Muscle Ups
10 Thrusters  15#/85#
Post load and time.

 

CrossFit Old School

3 Rounds
20/15 Calories on Assault Bike
15 DB Hang Squat Cleans  35#/25#
10 Pull UPs
+
800m Run
+
3 Rounds
30 Double Unders
10 Burpees
15 Box Jumps 20″
Post time.