Announcement: The 2020 Open is coming. It begins Thursday October, 10th. Sign up for the CFEC “in house” Open Competition. We’ll post a sign up sheet at the front desk for anyone that is interested in this FUN competition. This year the competition is FREE and it will be individual only. It’s a no pressure competition for all divisions this year. There will be prizes for each category winners and, of course, bragging rights. Join in on the FUN!

 

Level 1

AMRAP in 5 minutes
1 Squat Clean  165#/110#
1 Jerk
– Rest 5 minutes –
AMRAP in 10 minutes
30 Burpees
30 Snatches  75#/45#
20 Burpees
20 Snatches  115#/75#
10 Burpees
Max Snatches 135#/95#
– Rest 5 minutes –
1 Mile Run (easy pace)
Post reps for each and time.

Level 2

Deadlift  3,3,3,2,2,1,1
+
5 Rounds
15 GHD Sit Ups
15/12 Push Ups
30 Squats
+
3000m Row
Post load and time for each.

 

CrossFit Old School

4 Rounds
600m Run
30 Russian KB Swings  53#/35#
30 Walking Lunges
Post time.