Notice:  Starting next Tuesday 1/19 there will be a temporary postponement of the Noon class on Tuesday and Thursday.  We hope to reintroduce these classes back to the regular schedule very soon, but for now, they are removed from the schedule.  Sorry for any inconvenience.
Also, this Saturday at 10:00, we are having a farewell party for Coach Tyler.  He is leaving CFEC to serve our country in the Navy.  Come wish him well and thank him for all of his great coaching, okay?

 

Level One

In 10:00:
Find 1RM Push Press
+
Amrap 15:00
15/12 Cal Bike
12 Wall Balls 20/14#
6 Deadlifts 225/155#
+
Max Effort Plank (elbows)

**Deadlifts shouldn’t be a struggle and be able to maintain good form!! Scale accordingly.
**Max Plank is the longest you can hold a plank on elbows. If you break plank (hips sag/raise hips) and/or your elbows or feet leave the ground you’re done.
-Post load/ Rounds +reps/ Time

Level Two

12 Rounds
Amrap 1:15
10 Box Jumps 24/20”
20 Split Squat Jumps (1=1)
Max Reps Squat Jumps
+
50 Muscle Ups For Time
-Post Squat Jump reps and time

CFOS

Amrap 10:00
2000m/1750m Row
Max Overhead Squats 75/55#
-Rest 3:00
AMRAP 8:00
1500m/1250m Row
Max Overhead Squats
-Rest 3:00
Amrap 6:00
1000m/750m Row
Max Reps Overhead Squats
-Rest 3:00
Amrap 4:00
500/400m Row
Max Reps Overhead Squats
-Post Reps for each AMRAP