Level I
 5 Rounds
250m Row
20 Wall Ball  20#/14#
15 Pull Ups
+
100 Sit Ups
50 Push Ups
Post times.
Level II
5 Rounds
250m Row
5 Power Clean/Push Press  115#/73#
10 CTB Pull Ups
15 KB Swings  70#/53#
Post time.
Strength
Front Squat  3,2,1,2,3
Snatch Grip Deadlifts  3,3,3,3
Post loads.

Notice: CFEC’s annual Christmas Party will be a little different this year than in years past. We will have a pot luck gathering after the only class, 9:00a.m., on Christmas Eve. So, you can get your workout in and stay for some good eats. Please, mark your calendar for December 24th.

Also, CFEC’s Beginner’s Class will start on tonight, December 5th at 5:00 p.m. Please, be on time, because there will be a lot of material to cover. These classes will run for the next 2 weeks. Check the class schedule for more details.