Notice: CFEC’s annual Christmas gathering will be Saturday 12/23, after the 9 am class.  We will also be doing the annual “12 Days of Christmas” Workout on that day.  We will be closed Sunday 12/24 and Monday 12/25.  Please, make a note of it.

 

Level 1

“No Time Tuesday”
5 Sets

12 GHD Sit Ups
5 Strict Shoulder Press   *AHAP
10 Barbell Bent Over Row   *AHAP
12 Goblet Squats    *AHAP
5 Broad Jumps    6’/5′
15 Calories on Assault Bike
Post loads.

 

Level 2

Front Squat   3,3,3,3,3   *AHAP
+
6 Sets
1 Push Jerk + 1 Split Jerk    *AHAP
Post loads.

 

CrossFit Old School

100 Sit Ups
50 Push Ups
100 Squats
50 Pull Ups
800m Run
50 Walking Lunges
100 Step Ups   20″
50 4 Count Flutter Kickc
100 Push Ball  20#/14#
Post time.