Let’s all wish CFEC OG, Vince Brown, a Happy Retirement.  Today marks the end of a 25 year career in law enforcement, all for the city of La Mesa.  He was given the honor of being named La Mesa Police Officer of the Year, twice.  He was also named San Diego County Law Enforcement Officer of the Year.  Congratulations, Vince.  Thank you for your service, sir.


Level 1

Strict Shoulder Press 2,2,2,2,2
12 – 9 – 6
Power Cleans  115#/75#
Burpees Over Bar
20 – 15 – 10
GHD Sit Ups
Split Squat Jumps R+L=1
Post load and time.


Level 2

“Oly CrossFit Total”
3 attempts for max loads for:
Clean and Jerk
Post loads and total.


CrossFit Old School

4 Rounds
400m Run
20 Alternating DB Snatches  35#/25#
50 Sit Ups
50 Squats
Post time.