REMINDER:  CFEC’s annual Christmas Party is this Friday at 6:00 p.m.  Please, come out and have some holiday fun with the rest of us.  Games, food and good cheer will be abundantly available.

 

 

 

 

 

Level 1
1000m Row
+
2 Rounds
50 Jump Rope Reps
40 Wall Ball 20#/14#
30 Sit Ups
20 Overhead Walking Lunges  45#/25#
10 Hand Release Push Ups
+
1000m Row
Post time.

 

 

 

 

Level 2
5 Rounds
3 Muscle Ups
5 Deadlifts 225#/155#
+
5 Rounds
10 HSPU
10 Alternating Weighted Pistols  35#/26#
Post time.

 

 

 

 

Barbell Club
Back Squat  5 X 5
+
Push Jerk 2,2,2,2,2
Post loads.

 

 

 

 

CrossFit Old School
50 Thrusters 115#/78#
50 CTB Pull Ups
3 Mile Run
Partition work as desired.
Post time.