Reminder: We will be having our 11th Annual CFEC Christmas Party Monday 24th at 10:00 a.m. It will be a potluck, so look for the sign up sheet to place your name and the dish you’ll be bringing. There will be the traditional White Elephant gift exchange, as well. It’ll be a great time. Make your plans to attend.

 

Level 1

E2M for 24 minutes
1st 2 minutes:  10/6 Calories on Assault Bike / 10 Burpees
2nd 2 minutes:  9 Deadlifts  155#/105#  / 6 Hang Power Cleans / 3 Push Jerks
3rd 2 minutes: 200m Run / 30 Double Unders
Post Rx or cycles completed.

 

Level 2

100 Wall Ball  20#/14#
50 Box Jumps  24″/20″
30 Clean and Jerks  135#/95#
50 Toes to Bar
– Rest 5 minutes –
3 Rounds
1000m Row
100 Double Unders
Post time minus 5 minutes.

 

CrossFit Old School

“Nancy”
5 Rounds
400m Run
15 Overhead Squats  95#/65#
Post time.