Level 1

50 Deadlifts 95/63#

10 Pull Ups

40 Power Cleans

10 Pull Ups

30 Front Squats

10 Pull Ups

20 Push Jerks

10 Pull Ups

10 Thrusters

10 Pull Ups

Post time.

 

Level 2

800M Run

+

30 Muscle Ups

30 BW Squat Cleans

*can complete muscle ups and squat cleans in any order

Post load and time.

 

Level 2X

5 Rounds

5 Deadlifts (1.5xBW)

5 Back Squats (BW)

5 Jerks (.75BW)

*Use three bars

Post loads and time.

 

CF Old School

4 Rounds

10 Squat Snatches 95/63#

20 GHD Sit Ups

50 Double Unders

Post time.

 

 

 

REMINDER:  CFEC will test run our CrossFit Kids program this Thursday, December 12th.  We will run 2 different classes.  For you parents that were able to sign your children up on the list in the first 8 slots, your kids will attend the class at 5:00 p.m.  All others will attend the 6:00 p.m. class.  We look forward to starting CFEC kids on the right path to a healthy lifestyle.
Also, this Friday, December 13th, at 5:p.m., we will be holding our CFEC CrossFit Social and Trunk Show.  We are planning on showing the CrossFit movie,”Every Second Counts,” later in the evening.  Plan on bringing something comfortable to sit on.