Notice: CFEC’s annual Christmas gathering will be Saturday 12/23, after the 9 am class.  We will also be doing the annual “12 Days of Christmas” Workout on that day.  We will be closed Sunday 12/24 and Monday 12/25.  Please, make a note of it.

 

Level 1

4 Rounds
25 Double Unders
12 Power Snatches  75#/55#
+
800m Run
+
4 Rounds
12 Front Squats   95#/65#
10 Push Jerks
8 Pull Ups
+
800m Run
Post time.

 

Level 2

2000m Row
+
21 – 15 – 9
DB Overhead Squats   50#/35#
CTB Pull Ups
X 3 Double Unders
+
2000m Row
+
21 – 15 – 9
HSPU’s
Alternating Pistols
Alternating DB Snatches
Post time.

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
400m Run
15 DB Front Squats    35#/25#
20 DB Step Ups  20″/16″
15 DB Push Jerks
10 Renegade Rows
Post time.