Author Archives: CFEC Staff

Level I “JonesCrawl” 3 Rounds 10 Deadlifts  @ 115% of BW 25 Box Jumps  24″/20″ + 3 Rounds 20 Ball Slams  25#/15# 50 Sit Ups Post times. Level II 3 Rounds 50 Double Unders 40 Sit Ups 30 Wall Ball  … Continue reading →

Level I 42-30-18 KB Swings   53#/35# Burpees Calorie Row Post time. Level II 10 Deadlifts  275#/185# 15 Power Cleans   175#/125# 20 Push Jerks  135#/95# 25 Thrusters  95#/65# Post time. Level 2X 3 Rounds 15 Wall Ball  30#/20# 15 Power Snatch  … Continue reading →

Level I 800m Run 20 Alternating Arm DB Snatch  35#/25# 20 “Hand Release” Push Ups 20 Deadlifts  135#/95# 400m Run 30 Alternating Arm DB Snatch 30 “Hand Release” Push Ups 30 Deadlifts Post time. Level II 3 Rounds 400m Run … Continue reading →

On June 1st, CFEC will help organize the First Annual “Fittest Firefighter” competition at the Santee Sportsplex. This will be a CrossFit style competition that will be among San Diego County’s Firefighters.  CFEC is looking for volunteers to help with … Continue reading →

Level I 20 Back Squats  95#/63# 20 Pull Ups 20 Push Jerk 400m Run 20 Front Squats 20 Pull Ups 20 Push Jerks 400m Run 20 Overhead Squats 20 Pull Ups 20 Push Jerks Post time. Level II Front Squat  … Continue reading →

Level I 1000m Row 30 Deadelifts  135#/95# 30 Lateral Bar Jumps  R/L=1 Rep 20 Deadlifts 20 Lateral Bar Jumps 10 Deadlifts 10 Lateral Bar Jumps 1000m Row Post time. Level II 21-15-9 Clean and Jerks 135#/93# Burpee Box Jumps  24″/20″ … Continue reading →

Level I “Hamburguesa” 5 Pull Ups 10 Push Ups 20 Squats 200m Run 21 KB Swings  53#/35# 12 Pull Ups 400m Run 75 Wall Ball 20#/14# 400m Run 12 Pull Ups 21 KB Swings 200m Run 20 Squats 10 Push … Continue reading →

Level I 800m Run 30-20-10 KB Swings  53#/35# Burpees 800m Run Post time. Level II Push Press  2,2,2,2 + “Diane” 21-15-9 Deadlifts  225#/155# HSPU’s Post loads and time. Level 2X 30 Deadlifts  225#/155# 30 KB Swings  70#/53# 30 Weighted Pull … Continue reading →