Notice:  The holiday class schedule is modified this week.  Friday, the 24th, we will only have an 8:30 a.m. class.  Come join in on the fun doing CFEC’s traditional “The Twelve Days of Christmas” workout.


Level 1

“No Time Tuesday”
5 Sets
5 Front Squats   *AHAP
20 Russian KB Swings   *AHAP
5 Push Press    *AHAP
6/4 Strict Pull Ups
12 GHD Sit Ups
1 Gasser
Post loads.


Level 2

Take 12 minutes to find heavy single:
Squat Snatch   *AHAP
4 Rounds
25 ft.  DB Low Carry Walking Lunges     2@50#/35#
15 DB Squat Cleans
25 ft. DB High Carry Walking Lunges
10 Devil’s Press
50 Double Unders
Post load and time.


CrossFit Old School

4 Rounds
500m Row
20 Step Ups   20″
25 Sit Ups
30 Double Unders
25 Laces to Laces     20#/14#
20 Squats
Post time.