Level 1

800M Run

1-2-3-4-5-6-7-8-9-10 Reps of

DB Thrusters 35/25#

Proper Push Ups

800M Run

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Level 2

7 Rounds

4 Wall Walks

5 Ground to Overhead 135/93#

6 CTB Pull Ups

7 KB Swings 70/53#

*All sets unbroken

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Level 2X

100M Front Rack Barbell Carry 165/113#

50 Ball Slams 30/25#

100M Front Rack Barbell Carry

50 Ring Push Ups

100M Front Rack Barbell Carry

50 Toes to Bar

100M Front Rack Barbell Carry

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CF Old School

400M Run

15 Hang Power Cleans 115/78#

30 Burpee Box Jump Overs 24/20″

400M Run

12 Hang Power Cleans

24 Burpee Box Jump Overs

400M Run

9 Hang Power Cleans

12 Burpee Box Jump Overs

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REMINDER:  CFEC will test run our CrossFit Kids program this Thursday, December 12th.  We will run 2 different classes.  For you parents that were able to sign your children up on the list in the first 8 slots, your kids will attend the class at 5:00 p.m.  All others will attend the 6:00 p.m. class.  We look forward to starting CFEC kids on the right path to a healthy lifestyle.
Also, this Friday, December 13th, at 5:p.m., we will be holding our CFEC CrossFit Social and Trunk Show.  We are planning on showing the CrossFit movie,”Every Second Counts,” later in the evening.  Plan on bringing something comfortable to sit on.