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

Wednesday 11.15.2017

First Comp and he killed it!

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

Monday 11.13.2017

What a great day!

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

Josh.jpg

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.

Tuesday 11.7.2017

Big showing for SNHU Hockey at CFE this weekend!

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

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! 

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!

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

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!

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!

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!

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

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

Gatorz Sunglass - Made in the USA