Reminder: CFEC will be closed this weekend, as CrossFit HQ will be holding their Level 1 Seminar at our gym.  We will hold a class at 6:15 on Saturday, only.  Thank you for your cooperation.

Level 1
EMOM for 15 minutes
1st minute:  1 Power Clean + 1 Hang Power Clean
2nd minute:  8 GHD Sit Ups
3rd minute:  3 Front Squats
+
3 Rounds
30 Double Unders
25 Med Ball Cleans  20#/14#
10 Burpees
Post loads for Cleans, FS and time.

Level 2
EMOM for 15 minutes
1 st minute:  3 Sumo Deadlifts
2nd minute:  3 HSPU off Paralettes
3rd minute:  6 Alternating Weighted Pistols
+
10 – 15 – 20 reps of:
Calories on Rower
Thrusters  135#/95#
Post loads of DL’s, Pistols and time.

CrossFit Old School
800m Run
+
5 Rounds
20 Double Unders
10 Toes to Bar
10 Split Squat Jumps
Post time.