Notice:  The schedule of classes for the Christmas weekend is as follows: Saturday, 12/23, we will have an 8:30 class only.  This will be our annual “12 Days of Christmas” Workout.  After that workout, we will have our Christmas gathering.  Please, feel free to share a favorite small dish with the CFEC family.  We will be closed Sunday and Monday, the 24th and 25th.

 

Level 1

EMOM for 15 minutes
1st minute:  1 Power Clean + 1 Squat Clean + 1 Front Squat   *AHAP
2nd minute:  15 Hollow Rock  F+B=1
3rd minute:  8 Toes to Bar
+
5 Sets
10/8 Calories on Assault Bike
8 Hang Clean and Jerks   95#/65#
3 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

EMOM for 15 minutes
1st minute: 3 Deadlifts   *AHAP
2nd minute:  12 GHD Sit Ups
3rd minute:  :30 Free Handstand Hold
+
5 Sets
350m Row
10 Split Squat Jumps   R+L=1
10 Push Ups
– Rest 1 minute –
Post load and time minus 4 minutes.

 

CrossFit Old School

5 Rounds
200m Run
10 Squat Cleans   95#/65#
12 Push Jerks
14 Front Rack Lunge Steps
16 Sit Ups
Post time.