Friday 6.23.2017

Congratulations, Sully, your wedding was incredible. Many years of warmth and love for your beautiful family. 

Congratulations, Sully, your wedding was incredible. Many years of warmth and love for your beautiful family. 

1. "Carry On"
For time:
1200m Run
30 Overhead Squats (75/55)
30 Pull Ups
20 Overhead Squats (75/55)
20 Pull Ups
10 Overhead Squats (75/55)
10 Pull Ups

2. Hang Power Snatch
Build to a heavy double

3. Goat Work

Thursday 6.22.2017

The man, the myth, the legend: Alejandro

The man, the myth, the legend: Alejandro

1. "Geriatric Special"
Teams of two,
AMRAP 25:00:
25-50-75-etc...
Burpees
Deadlifts (225/155)
Box Jumps (24/20)
HSPU

2. ROMWOD

Wednesday 6.21.2017

1. Push Press
5-5-3-3-1-1-1, Climbing

2. "Sprint Tri"
For time:
500m Ski
50 Calorie Bike
500m Row

3. Core Work
a. Tabata Flutter Kicks x 8 rounds
b. Back Extensions 3x15
c. L-Sits x 2:00

Tuesday 6.20.2017

We've got a lot of cool dads here at CFE. Cheers to you, Mr. Hassan, and the rest of you kick-ass fathers as well.

We've got a lot of cool dads here at CFE. Cheers to you, Mr. Hassan, and the rest of you kick-ass fathers as well.

1. "Valhalla Bound"
AMRAP 18:00
400m Run
20 Push Ups
10 DB Snatches (50/35)

2. Snatch Grip Deadlift
4x4, heavy

3. Weighted Pull Ups
5-5-3-3-2-2-1-1, climbing

Friday 6.16.2017

Two days in a row, same dude? This picture was way too cool not to post. B-Dawg showing off for the crowd. 

Two days in a row, same dude? This picture was way too cool not to post. B-Dawg showing off for the crowd. 

1. "Jersey Devil"
AMRAP 18:00
100m Run
8 HSPU
6 Deadlifts (275/185)
4 Muscle Ups

Grinder: not a max effort sprint

2. Supersets
Bench Press 5x5
Bent Over Rows 5x5

3. Core Work
Leg Lifts 3x12-15
Russian Twists 3x12-15
Plank 3x1:00

Tuesday 6.13.2017

That heat had me like...

That heat had me like...

1. "Mad Hatter"
10-15-20-15-10 for time:
Hang Power Cleans (135/95)
Pull Ups
Lateral Burpees

2. Split Jerk
5x2, climbing

3. Gymnastics Mashup
EMOM x 12
1. :10-:20 L-Hang (from pull up bar)
2. :20-:30 Ring Support
3. :30-:40 Handstand Hold (facing wall)

 

Monday 6.12.2017

All the congratulations in the world to Steve and Eliza on their monumental day. 

All the congratulations in the world to Steve and Eliza on their monumental day. 

The Chainsmokers ft. Kygo & Selena Gomez - Something just like this [New Song]

"Smudgey" 
3 RFT:
400m Run
21 Sit Ups (GHD or Abmat)
12 Thrusters (95/65)

Thursday 6.8.2017

Throwback Thursday, LOL! #humblebeginnings

Throwback Thursday, LOL! #humblebeginnings

"Coca-Cola’s secret influence on medical and science journalists," The bmj.

1. "Pot Belly Pig"
Teams of two, 
5 RFT:
20 Wall Balls (20/14)
15 KB Swings (53/35)
10 Pull Ups

**You go/I go format**
P1 does 20 WB,
then P2 does 20 WB,
then P1 does 15 KB Swings,
then P2 does 15 KB Swings,
etc...

2. ROMWOD

Tuesday 6.6.2017

Welcome to the Muscle Up Club, Mike Pickle-OHHHHH!

Welcome to the Muscle Up Club, Mike Pickle-OHHHHH!

1. Power Clean & Push Jerk
8:00 to hit a solid TnG Triple

2. "Grace"
For time: 
30 Clean & Jerks (135/95)

3. Optional Conditioning
E3M x 4 Rounds:
12/10 Calorie AB
5 Back Squats (you choose the weight)

Monday 6.5.2017

Buncha goons doing goon things. 

Buncha goons doing goon things. 

1. "Front Nine"
AMRAP 18:00
18 Calorie Row
15 Box Jump Overs (24/20″)
12 Toes-to-Bar
9 DB Front Squats (50’s/35’s)

2. Supersets:
EMOM x 10
Odd: 3 Squat Cleans
Even: Max Reps Strict Pull Ups

3. Core
GHD Sit Ups
4x15, weighted

Tuesday 5.30.2017

Another legendary day at CFE. 

Another legendary day at CFE. 

1. "Teen Wolf"
For time: 
15-12-9-6-3
Power Cleans (95/65)
Push Jerks (95/65)
50 Double Unders after each round

2. Core Work
Planks 3x1:00 (weighted if able)
Russian Twists 3x10-12
Back Extensions 3x15, slow and strict

3. Mobility Work

Gatorz Sunglass - Made in the USA