In this picture you see a collection of CFEC clients who have, all together, been part of my professional life for 25 years. Eight plus years each. I will be featuring little bits and pieces of those who have shared a small part of their lives with me, pursuing their quest for optimum health and fitness. This year, CFEC will celebrate 10 years of doing CrossFit, so, these relationships that are formed along the way will be hitting their stride. I look forward to sharing more features highlighting members like Linda, Briley and Brady. Thank you guys, for being a part of this journey.

Level 1

AMRAP in 10 minutes
20 Calorie Row
10 Pull Ups
10 Traverse Plane DB Press Right Arm 35#/25#
10 Traverse Plane DB Press Left Arm
– Rest 5 minutes –
AMRAP in 10 minutes
15 GHD Sit Ups
10 Power Clean and Jerk 115#/75#
– Rest 5 minutes –
AMRAP in 5 minutes
Max reps of Body Weight Back Squats
Post rep totals for each. Include load for Back Squat.

Level 2

AMRAP in 10 minutes
6 Deadlifts 275#/185#
12 Pistols
24 Double Unders w/ Zeus
– Rest 5 minutes –
AMRAP in 10 minutes
2 Muscle Ups
8 HSPU’s
12 KB Swings 70#/53#
– Rest 5 minutes –
AMRAP in 5 minutes
Max reps of Body Weight Bench Press (W= 3/4 Body Weight)
Post rep totals for each. Include load for Bench Press.

CrossFit Old School

3 Rounds
50 Sit Ups
40 KB Swings 53#/35#
30 Squats
20 Push Ups
Post time.