Monday 11.26.18

1. Back Squat
E2M x 5 sets x 5 reps
*climbing, but NOT to a 5RM

2. “Lionsgate”
AMRAP 10:
5-10-15-20-25-30-etc
Wall Balls (20/14)
T2B
Burpees

3. Cardio & Core
3 Rounds:
1000m Row
20 Alternating Stand & Twists (25/15# Plate)

Monday 11.19.18

SCHEDULE NOTE:
-Regular Classes M/T/W
-CLOSED THURSDAY
-PM Open Gym Friday (Hours TBD)
-Turkey Throwdown Saturday @ 10:00am (BE THERE)
-Festivus Pole Bowl Football Game
Sunday @ 11:00am @ Bedford HS
vs. CrossFit 1750

1. Front Squat
Establish a 1RM for the day (15:00)

2. “Pipeline”
for time:
15-12-9-6-3
Push Ups
Dumbbell Front Squats (50/35)
Box Jump Overs (24/20’’)

3. Core Circuit
3 Rounds:
:30 on/:15 off
1. Mountain Climbers
2. Flutter Kicks
3. Russian Twists
4. Superman Holds

Monday 11.12.18

  Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Veterans Day Class Hours:
5:30am
Noon
5:30pm
#HonorThem

“McGhee”
AMRAP 30
5 Deadlifts (275/185)
13 Push Ups
9 Box Jumps (24/20’’)

Wednesday 11.7.18

1. Clean & Jerk
Build to a heavy TnG Triple

2. “Rip Curl”
For time:
30 Calorie Row
30 Clean & Jerks (135/95)
30 Calorie Row

3. Accessory Work
Seated Single Arm Press: 3x8-10 reps/arm
Flexed Arm Hang: 3x:10-:15 hold, rest as needed
Single Arm Bent Over Row: 3x8-10 reps/arm

Tuesday 11.6.18

“Hang Ten”
AMRAP 5
Buy-in: 100 Double Unders
into...
15 Front Squats (95/65)
12 Box Jumps (24/20'')

-Rest 5:00-

AMRAP 5
Buy-in: 100 Double Unders
into...
12 Front Squats (115/85)
9 Box Jumps (24/20'')

-Rest 5:00-

AMRAP 5
Buy-in: 100 Double Unders
into...
9 Front Squats (135/95)
6 Box Jumps (24/20'')

Tuesday 10.30.18

Monday 10.29.18

 It’s about that time!!!

It’s about that time!!!

1. Tempo/Pause Front Squat
E2M x 5 sets x 1 rep, across @ 33x0
*This means 3 second controlled descent, 3 second pause in the bottom position, explosive upward drive.

2. “Frightening Franny”
For time:
100 Double Unders
21 Thrusters (95/65)
21 Pull Ups
75 Double Unders
15 Thrusters (95/65)
15 Pull Ups
50 Double Unders
9 Thrusters (95/65)
9 Pull Ups

Thursday 10.25.18

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!!!

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