Level I
20 Minute AMRAP with:
1000m Row and 100 Squat Buy In
20 KB Swings  53#/35#
20 Pull Ups
Post KB Swing and Pull Up reps.
Level II
3 Rounds
20 Back Squats   135#/95#
20 Deadlifts
40 Double Unders
AMRAP in 5 Minutes of Muscle Ups
Post time and reps.
Front Squat  1,1,1,1,1,1
Back Rack Split Jerk 1,1,1,1,1,1
Post loads.

Notice: CFEC’s annual Christmas Party will be a little different this year than in years past. We will have a pot luck gathering after the only class, 9:00a.m., on Christmas Eve. So, you can get your workout in and stay for some good eats. Please, mark your calendar for December 24th.

Check out this video of Kendrick Farris training with some serious weight.  This guy is lightning fast!

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