Our annual CFEC Christmas party is this Saturday, December 24th. We will have one workout at 8 am followed immediately by a potluck and white elephant gift exchange. Please bring the whole family!
Level 1
“The Chief”
5 Rounds
AMRAP in 3 Minutes of
3 Power Cleans 135/95#
6 Push Ups
9 Squats
Rest 1 Minute between rounds
+
EMOM for 7 Minutes
5 Deadlifts @ 70%1RM
Post total number of completed rounds and load.
Extra Credit:
50 GHD Hip Extensions
50 GHD Sit Ups
Level 2
AMRAP in 15 Minutes
200M Run (=2 Reps)
2 Rope Climbs
10 Burpees
+
EMOM for 12 Minutes
Odd Minutes: 7 Back Squats @ 70%1RM
Even Minutes: 7 Strict Pull Ups
Post total number of reps and load.
Extra Credit:
50 GHD Hip Extensions
50 GHD Sit Ups
Crossfit Old School
3 Rounds
400M Run
50 Squats
40 Sit Ups
30 Push Ups
20 Pull Ups
Post time.
5:15
L1
Cathy 18/125# EC
Barbara 15 Rx/135# EC
James 14 / 175#
Mike D. 20/- EC
Shannon C. 16/145#
Tim R. 15 Rx/205#
Tyler H. 15 Rx/165# EC
Newman 23 Rx/225#
Rob 20 Rx PR/205#
CF OS
James N. 36:18 Rx
Paul 26:30 Rx
Rob 26:38 Rx
8am
L1
Tim S. 20Rx/250#
Briley 20Rx/185# EC
Ed A. 21Rx/225#
Walt 20@115#/205# EC
Travis 12@135#/245#
Shannon 10@75/85#/95#
L2 Andrea 43Rx/105# EC
9am
L1
Tina 14Rx/135#
Lisa 17Rx/205#
Nico 12/165#
Scott 18Rx/–
Monica 17 mod/155#
L2 Barbara 44Rx/85#
12pm
L1
April 16/115#
Berenice 14/115#
Brian T. 17Rx/225#
Court 18Rx/175#
Steven 9@115#/115#
Blake 23Rx/315#
Ray 12Rx/225#
Darin 10/95#
4pm
L1
Warren 17Rx/275# EC
Cami 15@95#/175#EC
Jimmy 15Rx/135#
Nicole 11Rx/125#
Tina H. 15Rx/135#
Freddy 15Rx/165#
Nicole L. 13@85#/155#
Pat 20Rx/225# EC
Dylan 15Rx/185#
Chris B. 22Rx/315#
Drew 20Rx/265#
Trapp 15Rx/135#
L2 Dave M. 59Rx/265#
5pm
L1
Jake 21Rx/295#
Jennifer 12Rx/100#
Jeria 11/135# **EC**
Kelsey 10/35#
John 14/75#
Morgen 9/95#
Carrie 16Rx/125# **EC**
Bear 19Rx/355#
Elsa 13/65#
Keighly 10/75#
L2
Ira 3Rx/285#
Terry 73Rx/185# **EC**
Jeff W. 74Rx/235# **EC**
6pm
L1
Wendy 12Rx/165#
Clara 15/85#
Joe 20Rx/225#
Mike 12Rx/185#
Marisa 21Rx/ 125#
Gaby 15/95#
Mark 15Rx/225#
Elizabeth 10Rx/-
Gary 20Rx/225#
CFOS
Shane 26:40 Rx
Briley 25:56 Rx
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