9am Class

5 Rounds

Max reps in 1 minute, 1 minute rest between rounds:

Power Cleans 135#/93#

Double Unders

Burpees

Post total number of reps completed for all 5 rounds.

10am Free Class

5 Rounds

Max reps in 1 minute, 1 minute rest between rounds:

DB Thrusters 35#/25#

Double Unders

Burpees

Post total number of reps completed for all 5 rounds.

Coaching Tips:  Scale load and movement to match your current fitness level.  Your mission, should you choose to accept it, is to perform as many reps as possible in one minute at each of the 3 exercises or "stations."  You will then be given a one minute rest, then challenged to repeat those tasks again, for 4 more rounds.  The power clean starts from the ground each rep.  Jump, shrug, and catch it on the shoulders with high elbows.  The DB Thrusters are a full depth front squat to an overhead press with active shoulders at the top.  Keep your weight in your heels and jump if you have to, to get the weight overhead.

ATTENTION: We will be hosting a beach workout down at Law Street in Pacific Beach next Saturday, August 28th.  ALL CLASSES WILL BE HELD DOWN AT THE BEACH.  Everyone is welcome.  You may bring your family and friends to come join you in a fun filled morning at the beach – CrossFit East County Style.  The first workout will begin promptly at 8am and will repeat at 9am and 10am.  Fun will be had by all.   Please bring your own towels, chairs and other beach requirements – you may get wet!

Congratulations to Delia Garcia on her successful completion of CFEC's Beginning Elements Classes.  Welcome Delia, you are doing a fabulous job!