Friday 12.15.2017

We made it to Friday!

We made it to Friday!

1. "Shoot 'em Up"
AMRAP 15
10 burpee box jump overs 24/20
100' farmer carry (72/53)
10 pistols
10 burpee box jump overs
100' farmer carry
20 pistols
...
(each round add 10 pistols)

2. Back Squat
Build to a heavy set of 5

3. Barbell Conditioning
2 rounds
AMRAPx5
200' shuttle run (50' x4)
5 squat clean thrusters (155/105)

Wednesday 12.6.2017

I can't tell if it is a yell or a gasp... either way, get it Seb!

I can't tell if it is a yell or a gasp... either way, get it Seb!

1. Misfit Snatch Complex
Squat Snatch+OH Squat+Hang Squat Snatch+OH Squat

2. "Jackie Take The Wheel"
For Time:
50 C2B Pull Ups
50 Thrusters 75/55
50/30 Cal AB

3. Interval Conditioning
3 x AMRAP2
20 Box Jump Overs 24/20
Max Sandbag Cleans in remaining time (150/100)
Rest 1:00 between rounds

Tuesday 12.5.2017

Its beginning to look a lot like Christmas!

Its beginning to look a lot like Christmas!

1. "Face Off"
3 Rounds for Time:
Run 400m (AB .6Mi)
15 Bar Facing Burpees
30 Dumbbell Snatches (50/35)

2. Back Squat
Find a 5 Rep Max

3. Intervals
Every :90 until failure complete:
5/4 Bar Muscle Ups and 5 Shoulder to Overhead (Choose: 185/135, 155/105, 115/75)
 

Monday 12.4.2017

 A little inspiration to kick-off Monday

 A little inspiration to kick-off Monday

1. "Misfit Clean Complex"
Find your 1RM*
Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk
*25 Min CAP

2. Metabolic Conditioning
AMRAP 10
15 Cal Row
15 HSPU
15 Hang Power Snatch (95/65)

C. Ski Erg
For Time:
2K Ski
 

Monday 11.27.2017

2017 CFE Turkey Throwdown, congrats to our top 3 teams for the day! 

2017 CFE Turkey Throwdown, congrats to our top 3 teams for the day! 

1. “Humpty Dumpty
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

2. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

3. Gymnastic Conditioning
Ring Muscle-Ups
On the Minute x 10
Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Unders

 

Wednesday 11.22.2017

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Mileitary vehicle hit an improvised explosive device in Khutayiah, Iraq.  He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Mileitary vehicle hit an improvised explosive device in Khutayiah, Iraq. 

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

1. "Holleyman"
30 Rounds Of:
5 Wall balls (20/15
3 Handstand push-ups
1 Power clean (225/155)

 

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

Tuesday 11.21.2017

The best teammate yells "you can" louder than the voices in your head are yelling "you can't"

The best teammate yells "you can" louder than the voices in your head are yelling "you can't"

1. "Mixed Feelings"
5 Rounds, On the 4:00
12 Pull Ups
15 Deadlifts (135/95)
14/10 Calorie Assault Bike

2. Midline
2:00 L-Sit
Every break: 10 GHD Sit-Ups

3. Gymnastic Conditioning
Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

 

 

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

Monday 11.20.2017

Kids are ready to start the week! 

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

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

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