Crossfit Games athlete Scott Panchik and his fiancee Christin come to visit CFEC!

 

Announcements

As of this week, there will be no more 10 am classes.  Instead, we will be offering the 12 pm class everyday (Monday through Friday).

 

This Saturday, Feb 21st from 2-3pm please come join us for trampoline dodgeball at SkyHigh Sports!  Address is 8190 Miralani Dr, San Diego, CA 92126

 

Monday, Feb 23rd we will be hosting a Paleo Potluck from 7-8pm.  For those of you doing the fitness challenge, this will be a great opportunity to try and share recipes!

 

Level 1

EMOM for 10 Min

Odd Min: 10 Back Squats (>/= 60%1RM)

Even Min: 30 Double Unders

Rest 5 Min

AMRAP in 15 Min

15 Toes to Bar

30 Sit Ups

Post Rx or not and total reps.

Extra Credit

50 GHD Hip and Back Extensions*

 

Level 2

EMOM for 15 Min

1 Power Snatch + 2 Overhead Squats (work up in weight)

Rest 5 Min

AMRAP in 10 Min

5 L-Pull Ups

10 Ring Dips

20 Alternating Pistols

Post load and total reps.

Extra Credit

Spend 10 Min working on HSPU: kipping, strict, deficit, ring, or free standing

 

Barbell Club

Snatch: 3 @ 60, 3 @ 65%, 2 @ 70%, 2 @ 75%, 3×1 @ 80%

Clean & Jerk: 1 @ 60%, 65%, 70%, 75%, 80%

Snatch Pull: 2 @ 85% SN, 2 @ 90%, 2 @ 95%

Back Squat: 5 x 2 @ 70%

Post loads.

 

CF Old School

2 Rounds

50 Sit Ups

40 Skater Plyos (R+L=1)

30 GHD Hip Extensions

20 Burpees

10 Pull Ups

Post time.