1 Mile Run


Double Unders

Sit Ups

1 Mile Run

Post time.


Squat Clean/Thruster - Build to Heavy Single

Weighted Pull Up  3,3,3

3:00 Ring Plank Holds

Post Loads and Rx or Not.

ATTENTION: Today, Friday and Saturday is "Share The Pain" weekend. All CFEC members can bring a friend (up to 3) with them to any class they are attending for FREE.  It's the perfect way to introduce those that you know and love to CrossFit.

We will be having a meeting Sunday at noon for those, members or not, interested in CFEC's CrossFit Sport programming.  We will go over specific needs, guidelines, price and programming.  If that sounds like something you are interested in, we encourage you to attend.