The 2019 OPEN is OVER!  Thank you all for jumping into the CFEC Open competition.  It was a great turnout for this year’s event.  Stay tuned for awards handed out to each division winners.  We’ll have more info in the next few days.  Thanks again.

Choose one workout:

#1
18 Rounds
1st round: 200m Run / 10 Back Squats   135#/95#
2nd round: 200m Run / 5 Bench Press 115#/65# / 5 Strict Pull Ups
3rd round: 200m Run / 12 GHD Sit Ups / 8 Seated DB Shoulder Press  35#/20#
* You’ll end up running a little over 2 miles and doing 6 sets of the gym work.  Add weight if desired.
Post time.

 

#2
“Double Helen”
1200m Run
63 KB Swings  53#/35#
36 Pull Ups
800m Run
42 KB Swings
24 Pull Ups
400m Run
21 KB Swings
12 Pull Ups
Post time.

 

#3
3 Rounds
400m Ski Erg
15 GHD Sit Ups
15 Thrusters  75#/55#
500m Row
15 Pull Ups
15 Burpees Over Bar
Post time.