Level 1
100 Jump Rope Reps
50 Squats
100 Jump Rope Reps
50 KB Swings  53#/35#
100 Jump Rope Reps
50 Burpees
+
3 Rounds
400m Run
10 Box Jumps  20″
10 Pull Ups
Post time.

 

 

 

 

 

 

Level 2
5 Rounds
400m Run
25 Wall Ball  20#/14# @ 10′
1 Rope Climb
Post time.

 

 

 

 

What’s New:
We are bringing back FREE workouts on Sunday, starting on February 2nd.  The class will run from 9:00 a.m. to 10:00 a.m., and will go along with our Open Gym class.  There will be a 2 visit max for people who want to try our gym out for FREE.  Please, let your friends and families know about this FREE class.

Also, CFEC is hosting the CrossFit – Style workout at the upcoming St. Patrick’s Day Half Marathon and 5K run, March 16, 2014.  The city of El Cajon is holding the event, but we were asked to put on a workout for those who wished to do a workout before they finished the 5K run.  Check out the flyers at the front desk.  If you register using the discount code “PAUL,” at checkout, you’ll receive a discount at registration.  Put it on your calendars.  It should be fun.