Notice:  The schedule of classes for the Christmas weekend is as follows: Saturday, 12/23, we will have an 8:30 class only.  This will be our annual “12 Days of Christmas” Workout.  After that workout, we will have our Christmas gathering.  Please, feel free to share a favorite small dish with the CFEC family.  We will be closed Sunday and Monday, the 24th and 25th.

 

Level 1

1000m Row
+
3 Rounds
20 Alternating KB Rows  53#/35#
20 Hand to Hand KB Swings
15 Goblet Squats
+
1000m Row
+
3 Rounds
30 Double Unders
30 Sit Ups
30 Walking Lunges
+
1000m Row
Post time.

 

Level 2

E3M for 36 minutes
1st 3 minutes:
15 Calories on Assault Bike
10 Thrusters   95#/65#
10 Pull Ups
2nd 3 minutes:
200m Run
50 Double Unders
5 Burpees
3rd 3 minutes:
10 Power Snatches
10 Overhead Squats
10 Lateral Bar Jumps  R+L=1
Post Rx or cycles completed.

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
+
3 Rounds
20 Push Ball
10 Burpees
20 Walking Lunges
10 Pull Ups
+
1 Mile Run
Post time.