Reminder: The CFEC Christmas Party will be held Tuesday 12/24.  Look for the pot luck sign-up sheet at the front desk and start preparing your famous Christmas food dish for all to enjoy.

 

Level 1

Every 3 minutes for 36 minutes
1st 3 minutes:  200m Run / 20 Push Jerks  75#/55#
2nd 3 minutes:  2 Rounds   30 Double Unders / 15 Power Snatches
3rd 3 minutes: 500m Row / 5 Burpees Over Rower
Post Rx or cycles completed.

 

Level 2

1 Mile Run X 3
Rest for mile time.
Post times for each.

 

CrossFit Old School

50 Wall Ball  20#/14#
25 Burpees
– Rest 3 minutes –
50 KB Swings  53#/35#
25 Pull Ups
– Rest 3 minutes –
50 GHD Sit Ups
25 Toes to Bar
– Rest 3 minutes –
50 Calorie Row
25 Calorie on Bike
Post time minus 9 minutes.