Reminder: CFEC will be closed this weekend, as CrossFit HQ will be holding their Level 1 Seminar at our gym.  We will hold a class at 6:15 on Saturday, only.  Thank you for your cooperation.

 

Level 1
Tabata
20 Seconds of work, followed by 10 seconds rest, for 8 rounds.
The completion of the 8 rounds will be followed by a 1 minute rest.
Back Squats  75#/55#
Sit Ups
Push Press
Box Jumps  20″
Bent Over Rows
Post one number of total reps.

Level 2
” Nasty Nancy ”
1200m Run
15 Overhead Squats  95#/65#
800m Run
12 Overhead Squats  115#/75#
400m Run
9 Overhead Squats  135#/95#
200m Run
6 Overhead Squats  155#/105#
Post time.

Barbell Club
Back Squats 3,3,3,3,3
+
Weighted Pull Ups 2,2,2,2,2
Post loads.

CrossFit Old School
10 Rounds
200m Run
10 KB Swings 53#/35#
5 Burpees
Post time.