Level 1

“Half Murph”
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
Post time.

Partition the Pull Ups, Push Ups and Squats as desired.





Level 2
Power Clean 1,1,1,1,1
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 -10 reps of:
Pull Ups
KB Swings  70#/53#
KB Goblet Squats
Proper Push Ups
Post load and time.





CrossFit Old School
3 Rounds
500m Row
20 Power Cleans  75#/53#
15 Push Press
20 Toes to Bar
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.