Announcement:  CFEC will be starting a Kids Fitness Camp that will start Monday June 21 at 9:15 am.  The camp will run M – W – F for 3 weeks and then on Monday, July 19, we will run it Monday through Friday for that week.  Prices are $75 for the first 3 week session and $40 for the last week.  Sign your children up.  Ages 5 and up.

Level 1

Choose Two:

“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups

Or

“Fran”
21 – 15 – 9
Thrusters  95#/65#
Pull Ups

Or

“Helen”
3 Rounds
400m Run
21 KB Swings  53#/35#
12 Pull UPs

Or

“Jackie”
1000m Row
50 Thrusters  45#/35#
30 Pull Ups
Post your choices and times.  Rest 5 minutes between workouts.

Extra Credit: Back Squat  3,3,3,3,3  *AHAP

 

Level 2

5 Sets
5 Bench Press  *AHAP
10 Strict Pull Ups
10 DB Single Arm Bent Over Rows  *AHAP Each arm
+
100 Double Unders
30 Front Squats 155#/105#
75 Double Unders
30 Back Squats
50 Double Unders
30 Overhead Squats  135#/95#
Post loads and time.

 

CrossFit Old School

800m Run
20 DB Hang Squat Cleans  35#/25#
15 Pull Ups
600m Run
20 Devil’s Press
15 Pull Ups
499m Run
20 DB High/Low Carry Walking Lunges
15 Pull Ups
Post time.