250m Row

10 SDLHP  95#/63#

10 Squat Cleans

3 times.


30 Double Unders

10 Pull Ups

10 KB Swings  53#/35#

3 times.


2 Mile Run

Post times for each triplet and 2 mile run.

ANNOUNCEMENT:  Beginning this month, the last Thursday, Friday and Saturday of every month, we are going to allow every member to invite a friend (max of 3 friends) to any schedule class FREE of charge.  They can come to any class you are attending.  We want them to " Share in The Discomfort" that is CrossFit.  They can attend all 3 days with you, if you value their friendship.  CFEC hopes that you take advantage of this program and bring as many friends as you can to CFEC.