Monday 11.16.2015

Congrats to Marisa and Zach on their big win on Saturday! So proud of all of our CFE competitors!

Second podium of the weekend! Great work Kelly and Meghan!

Warm Up

Line Drill/Wall Ball Relay Races!
(Run, 5 wall balls, run back... repeat for High Skips, Butt kicks, and Run)

Mobility:
~Banded Overhead
~Banded Hip
~Banded Couch
~Banded Squat

Performance & Sport

A. Thruster - 10:00 to build to a heavy double from the floor

B. "Fran"
21-15-9
Thrusters (95/65)
Pull Ups

C. Airdyne - 4:00 for max calories, EMOM = 5 Burpees

Friday 11.13.2015

Social circle stretching!

Warm Up

Run/Row/Bike x 3:00
+
Line Drills:
-Butt Kicks
-High Skips
-Spiderman Walks
-Crab Walks
+
Barbell Review
+
5:00 Individual Mobility

Performance/Sport

A. Snatch Wave

EMOM x 9

Min 1: 3 Snatches
MIn 2: 2 Snatches
Min 3: 1 Snatch

B. "Laborem"

21-15-9

Power Snatches (115/75)
Lateral Burpees

C. Goat Work

Thursday 11.12.15

Carrie, Kim and Lumi. Yeah, they workout ;)

Warm Up

COACHES CHOICE

Performance

A. "Sweet the Leg"

Teams of two;

2 Rounds, 3:00 per station

1. Row (Calories)
2. Overhead Lunges (45/25 - 30' = 1 rep)
3. Airdyne (Calories)
4. Bear Crawl (30' = 1 rep)

B. Cash Out
100 Buddy Med Ball Sit Ups AFAP (20/14)

Wednesday 11.11.2015

Today is about honoring the sacrifice and courage of Service men past and present. We have quite a few at CFE, make sure to show them you appreciate their sacrifice. 

Performance/Sport

"Moore"

AMRAP 20:00

1 Rope Climb
400m Run
Max Reps HSPU (Unbroken)

*Score = Total HSPU

Tuesday 11.10.2015

Interpretive Dance with our Happy Hour Peeps. 

Warm Up

EMOM x 5
5 Burpees + 1 Shuttle Run
+
Barbell Warm Up (Coaches Choice)
+
Mobility:
-Side Lunges
-Calf Stretch
-Pec Release

Performance & Sport

A. Hang Clean - Build to a heavy triple

B. "Teufelshunde"

For time:

1775m Row
Then...
10-9-8-7-6-5-4-3-2-1 of:
Hang Power Cleans (155/105)
Box Jumps (24/20)
Pull Ups*

*Strict if able

C. Weighted Dips 10x3 OR Dip Work

Monday 11.9.2015

Courtney with ALL the back muscles!

Warm Up

Row 500m
+
3 Rounds:
7 Back Squats (dowel or bar)
7 Good Mornings
14 Sit Ups
+
Mobility:
-Banded Hip
-Super Couch
-Kicks
-Individual

Perforance

A. Back Squat
E2M x 7 sets x 2 reps, climbing

B. "Whack-A-Mole"

3 RFT:

75 Double Unders
50 Air Squats
25 KB Swings (70/53)

C. Tabata Sit Ups x 8 rounds

Sport

A. Hang Clean - Build to a  heavy triple

B. Back Squat - E2M x 7 sets x 2 reps @ 90%+

C. "Whack-A-Mole"

D. Tabata GHD Sit Ups

Friday 11.6.2015

Bruce and Amy, two CFE OG's and the coolest couple in town. 

Warm Up

3 Rounds:
100m Run/:15 Airdyne
5 Pull Ups
10 Push Ups
15 Air Squats

Deadlift Review (coaches choice)

Mobilty:
-High Hamstring
-Calf Stretch
-Lat Smash
-Individual

Performance/Sport

A. WOD Prep

B. "T.I.C."

Teams of two, complete for time: (20:00 Cap)

50-40-30-20-10:

Deadlifts (225/155)
Box Jumps (24/20)
T2B

C. Core Work:
Plank Holds x :30/:30/:30/:30
Front/Right/Left/Rest

Thursday 11.5.2015

Coach Jen leading from the front.

Warm Up

Coaches Choice

Performance

EMOM x 30

Min 1: Monostructural Conditioning - Pick the movement you hate the most (Run/Bike/Row)
Min 2: Gymnastics Goat (Anything bodyweight - something that needs work)
Min 3: Barbell Goat (Any movement that revolves around  barbell)

Guidelines:
Min 1: Should last anywhere from 30-45 seconds and be constant movement
Min 2: Should last anywhere from 20-40 seconds and be taxing, but short of failure. 
Min 3: Should last anywhere from 1-20 seconds and be technically proficient, physically taxing, but not overwhelming.

Wednesday 11.4.2015

Thuglife chooses us. 

Warm Up

Row 500m
+
3 Rounds:
10 KB Swings
10 Goblet Squats
10 Sit Ups
+
Mobility:
-Banded Squat
-Buddy Front Rack
-Lat. Smash
-Individual

Performance

A. Back Squat/Front Squat Complex
15:00 to build to a heavy set:
1 Back Squat + 1 Front Squat
*Unrack bar, perform back squat, re-rack bar and then unrack it in a front rack and perform front squat. 

B. 4 Rounds, NOT for time:
500m Row
15 GHD Sit Ups
15 Back Extensions

C. Mobility/Skill Work/Conversate

Sport

A. Back Squat/Front Squat Complex

B. EMOM x 12

Odd: 3-5 Muscle Ups
Even: 5-7 Strict HSPU

C. 4 Rounds, NOT for time:
500m Row
15 GHD Sit Ups
15 Back Extensions

Tuesday 11.3.2015

Tres Amigas.

Warm Up

3 Rounds:
:45 Row/:15 Rest
:45 Shuttle Run/:15 Rest
+
Barbell Warm Up (Coaches Choice)
+
Mobility:
-Super Couch
-Chest Opener
-Indivudal

Performance

A. Clean & Jerk Wave
EMOM x 10 x 1 rep
*start 40-50lbs below 1RM and climb each set, shooting for 90%+ on your last couple rounds

B. "Taco Chaser"

For time:

15-12-9-6-3
Power Clean (155/105)
*200m to start the workout and after each round. 

C. Floor Wipers 3x12

Monday 11.2.2015

Sunday Team WOD's have been a blast these past few weeks!

Warm Up

Run 400m
+
3 Rounds:
7 Wall Balls
7 Ring Rows
7 Push Ups

Mobility:
-Hip Complex
-Kicks
-Shoulder/Scap Smash
-Individual

Performance

"Terrapin"

4 RFT:

15 Burpees
12 Thrusters (115/75)
9 C2B Pull Ups

Cash Out:
Tabata Double Unders x 8 Rounds

Sport

A. Thruster - Build to a tough triple (Not a 3RM)

B. 3x7-12 UB C2B Pull Ups (Rest as needed)

C. "Terrapin"

Friday 10.30.1986

SMILE! You're on candid camera! JK, just mobilizing while I take crappy pictures :/

Warm Up

3:00 Bike/Row
+
Line Drills:
-Butt Kicks
-High Skips
-Karaoke
-Overhead Duck Walk
+
Mobility:
-Banded Hip
-Banded Overhead
-Side Lunges
-Indivudal

Performance

A. Squat Snatch - Heavy Single

B. "Alive Day"

Teams of two, AMRAP 20:00

Buy In: 800m Run each (alternating 400's)

AMRAP time remaining:

30 Power Snatches (95/65)
30 Overhead Squats (95/65)
30 T2B

Thursday 10.29.2015

Because Spike Ball is life.

Warm Up

- Coaches Choice

Performance

A. "Troublemaker"

AMRAP 15:00

9 Strict Pull Ups
12 Strict HSPU
14 GHD Sit Ups/28 Abmat Sit Ups
35 Double Unders

B. GOAT Work

Wednesday 10/28/2015

Zack, Kimbo, Liz, John Boy, and Jillian getting real filthy on Monday. 

Warm Up

-EMOM x 5
  5 Burpees + Shuttle Run (half, back, full, back)

-Barbell Warm Up (Coaches Choice)

-Mobility:
   Super Couch
   Banded Squat
   Banded Overhead
   Individual

Performance/Sport

WeightLifting Wednesday!

A. EMOM x 20

Min 1: Row 12 Calories
Min 3: 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk (**Climbing each round**)

B. Tabata Handstand Holds x 8 rounds

C. 50 V-Ups AFAP

Tuesday

Deb, Bruce, Seb, Kelly and Johnny getting after "Filthy Fifty"

Welcome to the new site!! It's a work in progress, so hang in there while we iron things out. 

A. Deadlift - Heavy Double in 12:00

B. "Ah, Crap"
AMRAP 12:00
5-5-10-20-25-etc.
Deadlifts (275/185)
Push Ups
Lateral Hops (Over Bar)

C. Pallof Press 3x12, per side

Wednesday 9/30/2015

Congrats to Kelly and Steve on their podium finish at CrossFit EXP this weekend!

Warm Up

3 Rounds

Row :45/Rest :15
Jump Rope :45/Rest :15

Then

3 Rounds

Sprint length of gym, back pedal back

Mobility:

Kicks
Side Lunges
T-Spine Mobility
Hands Elevated Static Spiderman Lunge + Hip Raise + Rotation Watch Video

Performance & Sport

Overhead Squat – Heavy Triple (10:00)

Front Squat – Heavy Double (10:00)

Back Squat – Heavy Single (10:00)

Cash Out

5x :20 AD Sprint/:40 Rest