Announcements:

This Sunday November 16th, we will be holding our first PRIMER Class at 10am.  This class will be designed to help with preparation for various movements, range of motion, injury prevention, mobilization, energy restoration, and rejuvenating the body (PRIMER).  Free for all CFEC members!

Saturday, November 22nd at 3pm come join us at Skate San Diego in El Cajon!  Bring the whole family…we are doing a disco theme, so come dressed in your best disco attire and join us for an afternoon of fun!

 

Level 1

21-15-9

Burpees

Wall Ball 20/14#

+

21-15-9

KB Swings 53/35#

Split Squat Jumps (R+L=1)

+

42-30-18

Double Unders (x2)

Sit Ups

Post time.

 

Level 2

15-12-9

Split Jerks 135/93#

Burpee Box Jumps 24/20″

+

15-12-9

Calorie Row

HSPU

+

15-12-9

Double Unders (x3)

Pistols (R+L=1)

Post time.

 

Barbell Club

Overhead Squat 1,1,1,1,1,1,1

*See protocol for establishing 1RM

+

EMOM for 15 Min: 1 Push Jerk + 1 Split Jerk

+

10 sets of 5 reps: Good mornings (AHAP)

Post loads.

 

CF Old School

5K Run, 5K Row, or 20 min Max Calories Airdyne

Post time or calories.