HAPPY THANKSGIVING!   Tina and I, as well as our staff, want to wish all of our members and clients a very Happy Thanksgiving.  We are very thankful for the opportunity to share in each one of your quests to achieve health and fitness at CFEC.  We truly appreciate you all.  Come and take part in our 15th annual (11th as a CrossFit affiliate) Thanksgiving Day Workout this morning at 8:30 a.m.
Please note, the first class tomorrow will be at 8:00 a.m.  The gym will be open at 7:00 a.m. for Open Gym.


In teams of 3, complete the following:

3 Rounds
P1 15 Calories on Assault Bike
P2 & P3 Max reps of Synchronized Barbell Squats  155#
* Each person does 15 cals on the bike 3 times. Rotate every round.
3 Rounds
P1 400m Run
P2 5 Clean and Jerks 95#/65# + 5 Pull Ups
P3 Rests
* One person runs while the others alternate doing 1 round of C & J’s and pull ups.  Each person runs 3 times.
3 Rounds
P1 20 Calorie Row
P2 Holds Forearm Plank
P3 Max reps Double Unders
* Each person does 3 rounds and every one stops if plank person rests.

Post squat rep total, Clean and Jerk round total and Double Unders total.