12.31.19- New Years Eve

From all of us here at CFSE, we wish you all the best in 2020. Be sure to take a moment and reflect on your year, what you have endured, what you have overcome, what you have accomplished, and what you have changed. And if you’re really up for a challenge, reflect on the last DECADE as we enter a new one. Here’s to plenty of PR’s, health, wellness, and happiness. 

Holiday Schedule

12/31/19- NO 6:30/7:30pm classes

1/1/20- 8 and 9:30am HERO WOD, 11-12:30 Open Gym, 3-4:30 Open Gym

Today’s CrossFit Workout

Gymnastics

• EMOM8:
  • Odd – Max Strict Pullups
    Even – Max Strict HSPU

Conditioning

• Every 4:00 x 4 Rounds
  • 12/9 Cal Assault Bike (CRX: 16/12 Cal)
    8R/8L 1-Arm Hang Clean and Jerk (50/35#)
    4 Bar Muscle ups

Today’s SWEAT Workout

• AMRAP5
  • 500m Run
    40 Wallballs
    30 V Ups
    20 Calorie Assault Bike
    10 Devil Presses
    500m Run

Rest 2:00

• AMRAP8
  • 500m Run
    40 Wallballs
    30 V Ups
    20 Calorie Assault Bike
    10 Devil Presses
    500m Run

Rest 2:00

• For Time:
  • 500m Run
    40 Wallballs
    30 V Ups
    20 Calorie Assault Bike
    10 Devil Presses
    500m Run