Tuesday 10.23.18

1. Snatch Wave
EMOM x 9
Min 1, 4, 7: 3 Reps
Min 2, 5, 8: 2 Reps
Min 3, 6, 9: 1 Rep

2. “Soul Caliber”
For time:
30 DB Snatches (50/35)
600m Run
20 DB Snatches (50/35)
400m Run
10 DB Snatches (50/35)
200m Run

3. Turkish Get-Up
10 reps per side, moderately heavy

**THIS SATURDAY - COSTUME WOD
10AM-NOON - BE THERE!!!
**

Monday 10.22.18

 It’s Monday! Let’s gooooo!

It’s Monday! Let’s gooooo!

1. Back Squat
E2M x 5 sets x 2 reps, climbing

2. “Chimichanga”
3 RFT:
60 Double Unders
40 Wall Balls (20/14)
20 Burpees

3. Cardio Pump
EMOM x 10
Odd: :40 Max Calorie Skierg
Even: :40 Max Dips (Ring or Stationary)

**THIS SATURDAY - COSTUME WOD
10AM-NOON - BE THERE!!!
**

Friday 10.19.18

1. Thruster
E2M x 5 sets x 2 reps, climbing

2. “Tripled Up”
AMRAP 12:
3 Thrusters (95/65)
3 T2B
3 Calorie Row/Bike
6 Thrusters (95/65)
6 T2B
6 Calorie Row/Bike
9 Thrusters (95/65)
9 T2B
9 Calorie Row/Bike

*Climbing by 3’s until time runs out.

Tuesday 10.16.18

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  1. Power Clean
    build to a heavy set of 5 TnG

    2. “Guard Rail”
    AMRAP 3:
    12/9 Cal Bike/Row
    9 Power Cleans (115/80)

    -Rest 3:00-

    AMRAP 3:
    12/9 Calorie Bike/Row
    7 Power Cleans (135/95)

    -Rest 3:00-

    AMRAP 3:
    12/9 Cal Bike/Row
    5 Power Cleans (155/105)

    ***SAVE THE DATE***
    Saturday, October 27 @ 10am-Noon
    Annual CFE Costume WOD!
    Costumes MANDATORY!
    BE THERE!!!

Tuesday 10.09.18

Monday 10.08.18

 Michelle, Jean and Carol being the rockstars that they are!

Michelle, Jean and Carol being the rockstars that they are!

“Dirty 30”
For Time: 
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar 
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders

Monday 9.24.18

 Timbo smashing intervals on THE ORIGINAL ROWER!!!

Timbo smashing intervals on THE ORIGINAL ROWER!!!

  1. “Last Legs”
    Teams of 3, For Max Reps:

0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories

*Squat Loads Increase Every 30 Reps:

Front Squats: (115/80), (135/95), (Max 155/105)
Back Squats: (155/105), (185/135), (Max 225/155)

2. Dips
3x5, weighted
5x2, weighted
1 set of MAX REPS @ bodyweight
(kipping allowed)

3. Core Work
8 Tabata Rounds, Alternating (4 each)
-V-Ups/Tuck-Ups/Bicycle Crunches
-Plank Hold

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