Monday 8.29.2016

Obligatory post-skydive "Predator" style embrace. "Dillon, you son of a..."

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Gold Mine"
5 RFT:

27 Double Unders
9 Clean & Jerks (135/95)
3 Muscle Ups

Secondary Focus

1. 3 Rounds:
:40 Max Cal Airdyne
:20 Rest
:40 Max Reps (GHD)Sit Ups
:20 Rest

2. BTN Snatch Grip Strict Press
7x3, across

Thursday 8.25.2016

When you forget regular shoes but wrestling is life. 

ATTENTION CFE:
The gym will be CLOSED this Friday, Saturday and Sunday as the landlord will be digging up and fixing the plumbing problem we've been having. If anything changes and the gym is open Saturday/Sunday, we'll let you know. Sorry for any inconvenience this may cause.

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD
(Primary)

"Sgt. Slaughter"
AMRAP 30:00

Partner 1:
Run 400mw/ object [Optional]

Partner 2:
 AMRAP in time it takes P1 to run:
8 Deadlifts (275/185)
6 Rope Climbs
11 Box Jump Overs (30/24)

Wednesday 8.24.2016

Joe "Boulé"

ATTENTION CFE:
The gym will be CLOSED this weekend as the landlord will be digging up and fixing the plumbing problem we've been having. If anything changes and the gym is open Saturday/Sunday, we'll let you know. Sorry for any inconvenience this may cause.

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

Weightlifting Wednesday
(Primary)

1. Power Clean
15:00 to hit a heavy triple

2. Split Jerk
15:00 to hit a heavy double

After Action
(Secondary)

1. 15:00 Goat Work

2. ROMWOD

Tuesday 8.23.2016

Mobility is way more enjoyable with your compadres.

'Kiss The Girl' In A Minor Key Belongs Nowhere Near A Disney Movie [Link]

ATTENTION CFE:
The gym will be CLOSED this weekend as the landlord will be digging up and fixing the plumbing problem we've been having. If anything changes and the gym is open Saturday/Sunday, we'll let you know. Sorry for any inconvenience this may cause.

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Jay Dee"
3 Rounds, for reps:

200m Run
Max Reps HSPU - Strict (Unbroken)
200m Run
Max Reps HSPU - Kipping (Unbroken)

After Action Review
(Secondary)

1. Barbell Glute Bridge
3x6-8 Reps

2. Core
8 alternating tabata sets of:
In & Outs
Russian Twists

Monday 8.22.2016

Stacks on STACKS of new plates!

ATTENTION CFE:
The gym will be CLOSED this weekend as the landlord will be digging up and fixing the plumbing problem we've been having. If anything changes and the gym is open Saturday/Sunday, we'll let you know. Sorry for any inconvenience this may cause.

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Decipher"
21-15-9

Hang Squat Cleans (115/75)
C2B Pull Ups

After Action Review (secondary)

1. Single Arm DB/KB Presses (Standing)
5x5, per arm

2. Core Work
3 Rounds:
20 GHD Sit Ups
20 Hip Extensions
:40 Plank
-Rest 2:00 between rounds-

3. ROMWOD

Friday 8.19.2016

Things get a little weird at the 5:30am class...

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Orange Crush"
8 RFT:

100m Run
5 Push Jerks (135/95)
5 Burpee Box Jumps (24/20)

-Rest :30 between rounds-

Secondary Focus

1. Core
Ring Support Knee Raises 5x10

2. Skill - Pick One
EMOM x 10
Option 1: 5-7 Unbroken Pull Ups
Option 2: 5-7 Unbroken HSPU
Option 3: 1-3 Muscle Ups

3. ROMWOD & Chill

Thursday 8.18.2016

Patty's niece Sarah on the pegboard! 

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

Teams of three,
Complete 4:00 per station:

1. Row (Calories)
2. Stone Cleans (95/75/35)
3. Sled Pushes (choose a weight as a team)
4. Tire Flips (can flip two at a time if needed)
5. Farmers Carry (pick weight as team)

*Break up work however your team decides.
Sled Pushes and Tire Flips can be done 2 people at a time if needed. 

Wednesday 8.17.2016

Morning crew getting after last Friday's chipper.

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

Weightlifting Wednesday
Against a 30:00 clock... 

00:00-10:00
Snatch
EMOM x 10 x 1 Rep, climbing
*Start at ~70% 1RM

15:00-25:00
EMOM x 10
Odd: 50 Double Unders
Even: 4 Back Squats

28:00-30:00
AMRAP 2:00 - Double Under

Secondary Focus

1. Airdyne 5x2:00 on/1:00 off

2. 10-15:00 of GOAT work

3. ROMWOD

Tuesday 8.16.2016

Twinning is winning.

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

Pick your poison...

"Cindy"
AMRAP 20:00:
5 Pull Ups
10 Push Ups
15 Air Squats

Or…

"Mary"
AMRAP 20:00
5 HSPU
10 Pistols, Alternating
15 Pull Up

Secondary Focus

1. Core Work
L-Sits 10 x :10-:20 efforts, rest as needed

2. Good Mornings 3x10-12, weighted

3. ROMWOD

Monday 8.15.2016

Tori and Steph after kicking ass Saturday!

Mesmerizing Footage of Milky Way Galaxy
[Video]

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Milky Way"
For time:

400m Run
21 Power Cleans (135/95)
400m Run
15 Power Cleans (185/125)
400m Run
9 Power Cleans (205/135)
400m Run

Secondary Focus

1. Strict Press 5x3, across

2. Dips 5x3, across

3. Single Leg Bicycles 3x10 per leg

Friday 8.12.2016

Mr. Daniel Beaulieu demonstrating EXTENSION!

"Olympics are a carnival of junk food marketing, say campaigners," - The Guardian.

 

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Cinquenta Muertes"
For time:

25 Wall Balls (20/14)
25 T2B
25 Deadlifts (225/155)
25 GHD/50 Abmat Sit Ups
50 Burpees
25 GHD/50 Abmat Sit Ups
25 Deadlifts (225/155)
25 T2B
25 Wall Balls (20/14)

Secondary Focus

1. Bench Press 5x3, across

2. Gymnastics - HSPU
2 Rounds:
Max Unbroken Strict Deficit
Max Unbroken Kipping Deficit
Max Unbroken Strict RX
Max Unbroken Kipping RX
-Rest 1:00 between sets-

Thursday 8.11.2016

Anyone seen this little lady? Perhaps her better half? Bueller?

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Soup Sammich"
Teams of two,
For time:

60 Calorie Row
600m Run (alt. 100m)
6 Rope Climbs
40 Calorie Row
400m Run (alt. 100m)
4 Rope Climbs
20 Calorie Row
200m Run (alt. 100m)
2 Rope Climb

Secondary Focus

1. 15:00 Goat Work

2. Survive the heat :(

Wednesday 8.10.2016

How I expect every one of you to look pre-lift.

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WLW

0:00-15:00
Hang Clean - Build to a heavy double

15:00-30:00
Jerk - Build to a heavy double

Secondary Focus

1. EMOM x 10
Odd: 3 Front Squats
Even: 20/15 Calorie Airdyne Sprint

2. Handstand Walk Practice

3. ROMWOD

Tuesday 8.9.2016

Congrats to these two Chuckleheads on their first place finishes at this weekends comp!

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Pipe Hitter"
3 RFT:

400m Run
20 Back Rack Lunge Steps (95/65)
10/7 Muscle Ups

Secondary Focus

1. Sumo Deadlift - Heavy Double

2. Tabata V-Ups, weighted if possible

3. ROMWOD

Monday 8.8.2016

Austin, Massachusetts. 

UPCOMING EVENTS:

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"The Chief"
5 Rounds of AMRAP 3:

3 Power Cleans (135/95)
6 Push Ups
9 Air Squats

-1:00 Rest between rounds-

Secondary Focus

1. Gymnastics
10 Rounds:
5 Strict Pull Ups
5 Strict Ring Dips

2. Core
Russian Twists 3x10-15

3. ROMWOD

Friday 8.5.2016

Couple Two/Tree bro's pushing snails. NBD.

Before Tinder Was A Thing - [Video]

UPCOMING EVENTS:

- TOMORROW!!! AUGUST 6 - LIVE LIKE PAT - BE THERE!

- SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

Teams of two, 
Complete for total reps:

3:00 HSPU
3:00 Power Snatch (95/65)
3:00 T2B
3:00 Overhead Squats (95/65)
2:00 HSPU
2:00 Power Snatch (115/75)
2:00 T2B
2:00 Overhead Squats (115/75)
1:00 HSPU
1:00 Power Snatch (135/95)
1:00 T2B
1:00 Overhead Squats (135/95)

Thursday 8.4.2016

#Truth

A Million Chinese Death Robots Dancing Simultaneously [Video]

UPCOMING EVENTS:

- THIS SATURDAY, AUGUST 6 - LIVE LIKE PAT - BE THERE!

- SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Zed'
For time:

20 Burpees
30 Russian KB Swings (70/53)
40 Sit Ups
50 Double Unders
1200m Run
50 Double Unders
40 Sit Ups
30 Russian KB Swings (70/53)
20 Burpees

Secondary

1. Goat Work x 15:00

2. Tabata Plank Holds - last man standing

Wednesday

When these guys drop in, they bring a crew!

UPCOMING EVENTS:

- THIS SATURDAY, AUGUST 6 - LIVE LIKE PAT - BE THERE!

- SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

Weightlifting Wednesday

Against a 30:00 Clock...

00:00-17:00;
Power Clean
Build to a heavy single

-Rest 5:00-

At 22:00;
AMRAP 8:00
3-6-9-12
Power Clean (50% of Heavy Single)
Box Jump Overs (30/24'')

Secondary Focus

1. Aerobic Work
4x400m Run
-Rest 1:1-

2. 15:00 Goat/Mobility Work

Gatorz Sunglass - Made in the USA