We are inviting everyone who has been a member for over 10 years to sign our CrossFit OG flag.  It will help display your commitment to fitness and your loyalty to CFEC.  Tina and I thank you from the bottom of our hearts.

 

Choose One:

#1
“La Mesa Workout”
3 Rounds
:45 work/:15 transition
1 minute rest between rounds
Assault Bike   M250w/W175w
Lateral Box Hops   12″
Russian KB Swings   53#/35#
Mt. Climbers
Jumping Pull Ups *bar at 6″ above head
Sit Ups
Jump Rope * Single Unders or Double Unders
Plate Out and Ups   15#/10#
Post Rx or not.

 

#2
5 Rounds
200m Run
12 Squat Cleans  95#/65#
10 Box Jumps  20″
8 Pull Ups
6 Burpees
Post time.

 

#3
3 Rounds
500m Row
50 Squats
40 Sit Ups
30 Hang Power Cleans  95#/65#
20 Floor Press
10 Pull Ups
Post time.