Reminder:  CFEC’s Annual Christmas Party is Tuesday 12/24 directly after the 9:00 am “12 Days of Christmas Workout.”  Bring your favorite Christmas dish to share with your fellow CFEC members.  Bring the whole family and celebrate the holidays in true fitness style.

 

Level One

EMOM for 10 minutes
Odd minutes: 10 Alt Back Step Lunges (5 R/5L) AHAP
*Hold Bar in Back Rack
Even minutes: 5/3 Strict Pull-Ups
+
3 Rounds
400m Run
20 GHD Sit-Ups
10 Power Clean and Jerks 115/85#
-Post Load and Time

Level Two

21-15-9
HSPU
Squat Clean 115/85#
*Time Cap 12:00
-Rest 4:00
15-12-9
Strict HSPU
Squat Cleans 135/95#
*Time Cap 12:00
-Rest 4:00
12-9-6
Deficit HSPU (45# Plates for Men/ 15# Plates for Women)
Squat Cleans 155/105#
*Time Cap 12:00
-Post Time Minus 8:00

“Weight Vest Wednesday”
20#/14#

21-15-9-6-3
Wall Ball 20/14#
DB Burpee Step-Ups 35/25# (With 2 DB’s)
-Into-
1 Mile Run
-Post Time