Monday 11.20.2017

Kids are ready to start the week! 

1. "Denim"
AMRAP 15
60 Double Unders
30/21 Cal Row
15 OH Squats (115/80)

2. Snatch Complex
7 Sets Climbing of:
1 Power Snatch + 1 Low Hang Squat Snatch + 1 OH Squat
Then 
3x1 Snatch (85-92%)

3. Gymnastic Conditioning
Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.

Thanksgiving Holiday Schedule: 
Monday(11/20)-Wednesday(11/22): Normal Schedule
Thursday(11/23): Closed for Turkey Day
Friday(11/24): TBD, Closed unless otherwise posted
Saturday(11/25): Turkey Throwdown

Friday 11.17.2017

Makin' Moves

1. Back Squat
5 Sets of 3

2. "Leg Stand"
8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

3. Conditioning
(optional, immediately following "Leg Stand")
Rest 3:00
8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest
Rest 3:00
8 Rounds: 
:20 Seconds Calorie Row
:10 Seconds Rest

Thursday 11.16.2017

A little TBT for today's team of 3! 

1. "Farmers Tan"
Team of 3
AMRAP 20:
200m Farmers Carry (70/53)
50/35 Cal AB
200m Farmers Carry(70/53)
75 Wall balls (20/14)

2. ROMWOD

3. Oh yeah, also REGISTER for the Turkey Throwdown! 

Wednesday 11.15.2017

First Comp and he killed it!

1. Register for the Turkey Throwdown: HERE!!

2. “Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

3. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken C2B
Rest 2:00
10-9-8-7-6-5-4-3-2-1
Unbroken T2B

Tuesday 11.14.2017

Box Jumps under the spotlights!

1. Register HERE for the Turkey Throwdown

2. Power Snatch
EMOM 10
2 Power Snatch

3. "Double Down"
4 Rounds
15 Power Snatch (75/55)
30 Double Unders
250m Row

4. Gymnastic Conditioning
Strict HSPU
Max Set
Rest 3:00
3 sets of 30% 

Monday 11.13.2017

What a great day!

1. "Dirty 30"
30 Box Jumps (24/20)
30 C2B
30 KB Swings (53/35)
30 Front Squats (115/80)
30 T2B
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

2. Back Squat
4 Rounds
:30 Max reps back squat @70%
2:30 Rest

3. Gymnastic Conditioning
Ring Muscle Ups
3 Rounds
25% Max
35% Max
45% Max

Friday 11.10.2017

1. "Josh" 
For time:
21 OH Squat (95/65)
42 Pull Ups
15 OH Squat (95/65)
30 Pull Ups
9 OH Squat (95/65)
18 Pull Ups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Thursday 11.9.2017

This week has you like... 

1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: 10/7 Cal AB
*Order may vary

2. ROMWOD
 

Wednesday 11.8.2017

When the WOD calls for a weighted carry but you need to be hands free...

1. Deadlift
5 sets of 3

2. “Dead Sprint”
Teams of 2
AMRAP 18:
7 Deadlifts (225/155)
100 Meter Run
7 Box Jumps (24/20)
*Alternate Every Round*

Tuesday 11.7.2017

Big showing for SNHU Hockey at CFE this weekend!

1. "Criss Cross"
AMRAP 15
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 T2B

2. Midline
5 Rounds For Quality
4 L Pull Ups
8 Ring Push Ups
12 Cal Row

3. Gymnastic Conditioning
Strict HSPU
2 Rounds of:
60% max
50% max
40% max
Minimal rest between sets, 2:00 between rounds
OR
6x3 Strict HSPU Drill (Full ROM)

 

Monday 11.6.2017

Just a couple 'a upside down CFE Spartans

1. Thruster
Biold To A Heavy Set of 5

2. “Hopped Up”
AMRAP 7:
3 Thrusters (95/65)
3 Lateral Burpees
6 Thrusters (95/65)
6 Lateral Burpees
9 Thrusters (95/65)
9 Lateral Burpees

Add 3 Repetitions per round.

3. Squat Snatch Complex
Every 1:30 x 7 rounds
1 Hang Squat Snatch + 1 Squat Snatch
Climbing

4. Gymnastic Conditioning
Ring Muscle Ups
3 Rounds Of:
20% Max
30% Max
40% Max
2:00 rest between rounds
OR
6x3 Strict Pull Ups
6x3 Strict Ring Dips

Friday 11.3.2017

Excited to have this lovely lady back in class! 

1. “Saved by the Bell”
5 Rounds:
21 Air Squats
10/7 Calorie Assault Bike (15/10 Calorie Schwinn Bike)
9 Alternating Dumbbell Snatches (50/35)

2. Front Squat
6x2
Sets 1&2 @ 80%
Sets 3&4 @ 85%
Sets 5&6 @ 90%

3. Gymnastic Conditioning
5 Rounds
1 Min Row (easy)
40% Max HSPU

Thursday 11.2.2017

Our kids love their barbells!

1. “Annie On The Run”
100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with Med Ball (20/14)

2. 10-15:00 GOAT Work

Wednesday 11.1.2017

I knew our members were pretty super

1. “Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (135/95) 
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105) 
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7: 
50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Tuesday 10.31.2017

One more day to vote!! Hop on over to the CFE Facebook page to cast yours!

1. “Kelen Helly”
For Time:
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

2 Rounds of Helen: 
400m Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

2. Midline Development
50 Strict T2B

3. Gymnastic Conditioning
Strict HSPU
2 Rounds
55% max
45% max
35% max
Minimal rest between sets, 2:00 rest between rounds
OR
Full ROM Strict HSPU Drill of choice
6x3-5

Monday 10.30.2017

A Spooktacular Friday Night Frights!

1. “Power Down”
For Time: 
15-12-9
Calorie Row
Power Snatch (95/65)
directly into…
15-12-9
Calorie Schwinn Bike (10-8-6 AB)
Clean and Jerks (95/65)

2. Squat Snatch*
EMOM 12
Minute 1 - 3 @ 75%
Minute 2 - 2 @ 80%
Minute 3 - 1 @ 85%
Minute 4 - Rest
*Replace with Squat Clean if needed

3. Gymnastic Conditioning
Ring Muscle Up
2 Rounds of:
45% MAx
35% Max
25% Max
Minimal rest between sets, 2:00 rest between rounds
OR
6x3-5
Ring Muscle Up drill of choice

 

Friday 10.27.2017

Its that time again!

1. " Walking-Dead Ahead"
In teams of 3 For Time:
300/250/200 Cal Assault Bike*
While 1 teammate is working the others are working through AMRAP
15 Deadlifts (135/95)
15 Burpee Box Jump Overs
15 Push Jerks (135/95)

*You can only work on the AB while your team is working through the AMRAP...
If they are both resting, so are you! 

Thursday 10.26.2017

Consistency is paramount

1. "Ball Hogs"
AMRAP 15
Team of 2
Climbing by 3s*
3 Wall Balls (20/14)
3 KB Swing (53/35)
3 Cal Row
*Alternating by rounds, each partner does same # before moving on. (Ex I do 3 of each mvmt. then you do 3 of each, I do 6 of each then you do 6 of each, etc....)

2. ROMWOD

Wednesday 10.25.2017

Congrats on your Level 2 Dan!!

1. Squat Clean
Build to Heavy Single

2. “Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Schwinn Bike (15/10 AB)
12 Squat Cleans (115/80)

Tuesday 10.24.2017

Two handed workouts are overrated

1. "Lead Foot”
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

2. Midline
3 rounds for quality
21 Cal Ski
15 Med Ball GHD Sit Ups (20/14)
9 Glute Ham Raise

3. Strict HSPU
3 Rounds:
40% Max Unbroken
30% Max Unbroken
20% Max Unbroken
2:00 Rest betweeen rounds,
minimal rest between sets