Friday 10.20.2017

Anybody want to do burpees?

Anybody want to do burpees?

1. "Double Or Nothing"
3 Rounds
75 DU
50 Air Squats
15 Power Cleans (135/95)

2. Weightlifting
EMOM 6
Bulid to a heavy Split Jerk
Rest 1:00
EMOM 6
Build to a heavy Front Squat

3. Gymnastic Conditioning
5 Rounds
1 minute light row
45% Max Kipping HSPU

Wednesday 10.18.2017

Textbook

Textbook

1. "Freedom Sauce"
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

2. Overhead Squat
Build to a heavy set of 3

Tuesday 10.17.2017

Three heats for 6:30 Fight Gone Bad!

Three heats for 6:30 Fight Gone Bad!

1. Deadlift
Build to a heavy set of 5

2. "Flat Tire"
EMOM 12
In Teams of 3:
Min 1: 10 Deadlifts (225/155)
Min 2: 20 Sit Ups
Min 3: Max Cal Bike
*Each person starts at a different station
and rotate on the minute

3. Gymnastic Conditioning
Strict HSPU
3 Rounds:
40% Max
30% Max
20% Max
Minimal rest between sets, 2:00 rest between rounds

4. Midline Development
75 Weighted Hip Extensions (35/25)

Monday 10.16.2017

Missing a couple of faces but CFE was well represented Sunday at the Footrace For The Fallen. Manchester PD hosted an event to be proud of! 

Missing a couple of faces but CFE was well represented Sunday at the Footrace For The Fallen. Manchester PD hosted an event to be proud of! 

1. "Fight Gone Bad"
3 Rounds
1:00 of each:
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20")
Push Press (75/55)
Rest

2. Squat Snatch
EMOM 12
Min 1: 2 Reps @ 70%
Min 2: 2 Reps @ 73%
Min 3: 2 Reps @ 76%
Min 4: Rest

Friday 10.13.2017

Welcoming Friday like Priscilla with a bag of...gummies

Welcoming Friday like Priscilla with a bag of...gummies

1. "Friend Zone"
Teams of 2
AMRAP 20
100m Run
12/9 Cal Row
9 Pull Ups
*Alternate every round

2. Front Squat
6 Sets of 2:
Sets 1&2 @ 78% 
Sets 3&4 @ 83%
Sets 5&6 @ 88%

3. Gymnastic Conditioning
5 Rounds of:
1:00 Light Row
40% Max Unbroken Kipping HSPU

Tuesday 10.10.2017

Quality mother daughter time :)

Quality mother daughter time :)

1. "Handbag"
For Time:
80/60 Cal Schwinn (60/42 Cal AB)
100 Double Unders
800m Plate Carry (45/25)
100 Double Unders
800m Run

2. Row Conditioning
For Calories
EMOM 6
:40w/:20r
Rest 1:00
EMOM 4
:40w/:20r
Rest 1:00
EMOM 2
:40w/:20r

3. Gymnastics Conditioning
3 Rounds of:
35% Max Unbroken Strict HSPU
25 % Max Unbroken Strict HSPU
15% Max Unbroken Strict HSPU
*Minimal rest between sets, 2:00 rest between rounds

Monday 10.9.2017

Congratulations Andy!! 

Congratulations Andy!! 

1. "Hangman Jury"
3 Rounds of:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Cal Row

2. Squat Snatch
EMOM 12
3 rounds of:
Min 1 - 3 Reps @ 70%
Min 2 - 2 Reps @ 75%
Min 3 - 1 Rep @ 80%
Min 4 - Rest

3. Gymnastic Conditioning
3 Rounds of:
35% Max Unbroken Muscle Ups
25 % Max Unbroken Muscle Ups
15% Max Unbroken Muscle Ups
*Minimal rest between sets, 2:00 rest between rounds

Normal class schedule!

Looking for an activity for this weekend? Don't forget we have a CFE team for the Footrace for the Fallen this weekend,
click HERE for more details! 

Friday 10.6.2017

Congrats Quinn, this is only the beginning. Hard work really pays off!!

Congrats Quinn, this is only the beginning. Hard work really pays off!!

1. "Tine"
3 Rounds of:
500m Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

2. Front Squat
6 sets of 2
1&2 @ 75%
3&4 @ 80%
5&6 @ 85%

3. Gymnastics Test
1 Attempt for max reps:
Kipping HSPU

Monday 10.2.2017

Smyttynowe Rockfest Half Marathon! Great work crazies!!

Smyttynowe Rockfest Half Marathon! Great work crazies!!

1. "Eighteen Wheeler"
AMRAP 18
18 Cal Schwinn/ 12 Cal AB
15 Wall Balls (20/14)
12 Alternating DB Snatches (50/35)
9 T2B

2. Back Squat
2 Rounds:
7 @ 70%
5 @ 75%
3 @ 80%
Rest 2:00 betweeen sets

3. Gymnastic Test
1 attempt max reps:
Ring Muscle Ups

Tuesday 9.26.2017

Congrats ladies! 

Congrats ladies! 

1. “Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

2. Run Conditioning
EMOM 5
Run 200m
Rest 2:00
EMOM 5
Run 200m

Monday 9.25.2017

Welcome to the hood

Welcome to the hood

1. "Double Take"
AMRAP 15
55 Poser Snatch
55 Pull Ups
55 Cal Schwinn/35 AB
55 HSPU

2. EMOM 8
1 H.P.Snatch + 1 P.Snatch
(70% 1RM H.P.Snach)

3. EMOM 8
1 Pause* OH Squat + 1 OH Squat
(70% 1RM OH Squat)
*2 Second pause

 

Don't forget to register! Footrace for the fallen, Kickball tournament, and Fright Fest are coming up quick!!! 

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