This Saturday, May 1st, we are saying farewell to some of CFEC’s most beloved families, the Tallman’s.  They are moving to Missouri later in May.  We’re having a special workout for them on Saturday at 9:00 am.  Please, come join us in this special event.

 

Level 1

E3M for 36 minutes
1st 3 minutes:
200m Run
50 Double Unders
2nd 3 minutes:
2 Rounds
12 Power Snatches  75#/55#
12 GHD Sit Ups
3rd 3 minutes:
350m Row
20 Overhead Walking Lunges  45#/35#
Post Rx or cycles completed.

 

Level 2

3 Rounds
200m Run
15 Overhead Squats  115#/85#
25 ft. Handstand Walks
15 Toes to Bar
25 ft. Handstand Walks
15 Ring Dips
– Rest 4 minutes –
3 Rounds
25/20 Calories on Assault Bike
20 Alternating Front Rack Reverse Lunge Steps
20 CTB Pull Ups
20 GHD Sit Ups
Post time minus 4 minutes.

 

CrossFit Old School

10 Rounds
200m Run
10 DB Front Squats  35#/25#
3 Devil’s Press
Post time.