Level 1

1 Mile Run

5 Rounds of " Cindy "

5 Pull Ups

10 Push Ups

15 Squats

100 Sit Ups

1 Mile Run

Post time.

Level II

1 Mile Run

5 Rounds

5 Power Snatch  95#/65#

5 OH Squats 

5 OH Rt Leg Step Up  16"/12"

5 OH Lt Leg Step Up

100 Sit Ups

1 Mile Run

Post time.

Coaching Tip:  Scale load and movements to match your current fitness level. For this workout you'll do the mile, do 5 pull ups, 10 push ups and 15 squats for 5 rounds. Once those are complete, you will do 100 sit ups and then finish it all with the mile run. These mile run sandwiches are a lesson in perseverance. Getting comfortable with the longer runs, by CrossFit standards, help you develop mental toughness that allows you to overcome most physical tasks that you will face.The L II workout has you doing step ups. These are done with both feet on the floor and finish both feet on top of the box. You can tap your foot on the floor and once again on the top of the box after the step up. Once you have completed the 5 rounds do the sit ups and then your off on the run.

Congratulations to Adam for his successful completion of CFEC's Beginner's Classes.  Adam is an awesome athlete, especially when he has the use of both of his shoulders!  See you soon, Adam.

Paleo Chocolate Pudding

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