Level 1

Overhead Squat 5, 5, 5, 5, 5

+

1000M Row

21-15-9 Reps of

Front Squats 95/63#

Ball Slams 25/20#

Post load and time.

 

Level 2

AMRAP 5 Min

3 Deadlifts 275/185#

7 Push Press 115/73#

+

AMRAP 6 Min

5 Power Cleans 155/103#

10 Wall Ball 30#@10’/20#@10′

+

AMRAP 7 Min

250M Row

5 Bar Muscle Ups

Post total reps for each.

 

Level 2X

Choose loads:

5 Rounds

15 Strict Pull Ups

15 Bench Press

15 Back Squats

Post loads and time.

 

CF Old School

5 Rounds

15 Power Snatches 75/53#

30 Double Unders

Post time.

 

Reminder:   We will have our Christmas Holiday Pot Luck on Tuesday, December 24th at 11:00 a.m.  All are welcome to attend.  Please, bring any of your favorite dishes to share with other members, as we celebrate the holidays CFEC style.
Also, the Christmas Holiday class schedule is as follows:
December 24th – Last class is the 10:00 a.m. class
December 25th – Closed for Christmas Day
December 26th – First class is at 8:00 a.m. and a regular schedule for the rest of the day.