Level 1
AMRAP in 25 Minutes of:
15 Calories on Rower
20 Goblet Squats  53#/25#
20 Push Ball  20#/14#
20 Deadlifts  135#/95#
20 Box Jumps 20″
Post rep total.






Level 2
E2MOM for 30 Minutes
1st 2 minutes – 30 Double Unders / 5 Overhead Squats  115#/78#
2nd 2 minutes – 200 Run / 3 Muscle Ups
3rd 2 minutes – 15 Toes to Bar / 15 Burpees
Post Rx or not.






CrossFit Old School
400m Run
50 Double Unders
20 Pistols
400m Run
50 Alternating DB Snatches  40#/30#
20 Pull Ups
400m Run
50 GHD Sit Ups
20 HSPU’s
Post time.



What’s New:
We are bringing back FREE workouts on Sunday, starting on February 2nd.  The class will run from 9:00 a.m. to 10:00 a.m., and will go along with our Open Gym class.  There will be a 2 visit max for people who want to try our gym out for FREE.  Please, let your friends and families know about this FREE class.

Also, CFEC is hosting the CrossFit – Style workout at the upcoming St. Patrick’s Day Half Marathon and 5K run, March 16, 2014.  The city of El Cajon is holding the event, but we were asked to put on a workout for those who wished to do a workout before they finished the 5K run.  Check out the flyers at the front desk.  If you register using the discount code “PAUL,” at checkout, you’ll receive a discount at registration.  Put it on your calendars.  It should be fun.