REMINDER:  CFEC’s annual Christmas Party is this Friday at 6:00 p.m.  Please, come out and have some holiday fun with the rest of us.  Games, food and good cheer will be abundantly available.

 

 

 

Level 1
Back Squat 1,1,1,1,1,1
+
3 Rounds
:30 of Work / :30 Rest per Exercise
Pull Ups
Squats
Box Jumps  20″
Push Press  45#/33#

Post load and one rep total.

 

 

 

 

Level 2
EMOM for 10 minutes
1 Squat Snatch + 1 Overhead Squat
+
EMOM for 10 minutes
1 Hang Squat Clean + 1 Front Squat
+
EMOM for 10 Minutes
Odd: 10 KB Swings 70#/53#
Even: 10 Toes to Bar
Post loads and Rx or not.

 

 

 

 

CrossFit Old School

5 – 10 – 15 – 20 – 15 – 10 – 5
Push Press  95#/63#
GHD Sit Ups
Pull Ups
Post time.