REMINDER: CFEC’s 11th Annual Thanksgiving Day Workout begins at 8:30 a.m.  Come and get your pre-feast sweat on.  Bring your family and friends to join in on the fun.  Friday’s class schedule starts at 8:00 a.m.

 

Level 1

“Weighted Vest Wednesday”
Wear a WV 20#/14#

1200m Run
30 Burpees
800m Run
50 KB Clean and Jerk  53#/35#
600m Run
75 Hand to Hand KB Swings  35#/26#
400m Run
Post time.

 

Level 2

“Weighted Vest Wednesday”
Wear a WV 20#/14#

3 Rounds
100 Double Unders
15 Deadlifts  225#/155#
15 Push Ups
+
1 Mile Run
+
3 Rounds
10 Overhead Lunge Steps  95#/65#
10 Overhead Squats
10 Power Snatches
10 Pull Ups
Post time.

 

CrossFit Old School

3 Rounds
20/15 Calories on Assault Bike
15 Squat Cleans  95#/65#
15 Pull Ups
15 Box Jumps  20″
15 Burpees
Post time.