Level 1
1 Mile Run
50 Burpees
50 Pull Ups
50 Squats
1 Mile Run
Post times.




Level 2
2 – 4 – 6 – 8
Squat Snatch  115#/78#
Muscle Up
50 Bupees
Post time.



Level 2X
Split Jerks  5 X 3; off jerk boxes/work on speed and foot work
10 Weighted Med Ball to Bar X 3
AMRAP Weighted Bar Dips 53#/26# X 3
Post loads and reps.




CrossFit Old School

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Cleans  135#/93#
Post time.



NOTICE:  One more day of the California Firefighters Olympics CrossFit style competition will be held in the gym today.  Please, be aware that there will be a few more people in the gym.  I want to thank everyone that made yesterday’s event run so smoothly.  All the CFEC members who volunteered did a great job.  I would, also, like to thank Ian McHugh, owner of CrossFit Mission Gorge, for coming out and volunteering.  I really appreciate all of CFEC members for being so hospitable to all the visiting competitors.  You all are awesome.