Wednesday 11.2.2016

So super proud of these three rockstar ladies!

Announcements: 
November 19 - CFE Turkey Throwdown!

1. Hang Snatch
a. 15:00 to hit a heavy double
b. EMOM x 5 x 2 reps @ 70% of a

2. "Death by Burpee Shuttle"
EMOM until failure
1 Burpee + 10m
2 Burpees + 20m
3 Burpees + 30m
etc...

3. For max load/reps:
Front Rack Walking Lunges
10-8-6-4-2, steps (total)
*After each set, hit a max effort set of strict pull ups
 

Monday 10.31.2016

SQUAD!! Thanks to everyone who came out to support CFE's two teams that competing on Saturday!

Announcements: 
November 19 - CFE Turkey Throwdown!

1. "Hocus Pocus"
For time:
21-15-9
Deadlifts (225/155)
Ring Dips
100-75-50 Double Unders

2. Clean & Jerk - Wave
EMOM x 8
Min 1: 1 Rep @ 60%
Min 2: 1 Rep @ 65%
Min 3: 1 Rep @ 70%
Min 4: 1 Rep @ 75%
Min 5: 1 Rep @ 80%
Min 6: 1 Rep @ 85%
Min 7: 1 Rep @ 90%
Min 8: 1 Rep @ 90%

3. Midline/Core Work
5 Rounds, NOT for time:
12 Barbell Side Bends
12 Medball GHD Sit Ups
12 Back Extensions
 

Friday 10.28.2016

NOT AN OPTION!

Announcements: 
October 28 - Halloween Costume WOD!
October 30 - Healthy Lifestyle Workshop @ CFE
November 19 - CFE Turkey Throwdown!

1. "Freakshow"
Teams of 2-3, 
For Time:
25 Cal. Skierg
50 Burpees
1000m Row
300 Double Unders
1000m Row
50 Burpees
25 Cal. Skierg
*Optional Beer Challenge: If participating - each team will have one quart of beer to consume prior to the final calorie on the Skierg being completed. Doesn't matter who drinks what, just as long as it's gone before the call of "Time"

Wednesday 10.26.2016

Kids rule, adults drool.

Announcements: 
October 28 - Halloween Costume WOD!
November 19 - CFE Turkey Throwdown!

1. Snatch
25:00 to complete:
3x3, climbing
3x2, climbing
5x1, climbing

2. Conditioning
For time:
30 Calorie Skierg
30 Power Snatches (75/55)
30 Calorie Skierg

3. BTN Snatch Grip Push Press
5x2, climbing but NOT to a max

Tuesday 10.25.2016

Earned Teens class is up and running! Message us for more info!

Announcements: 
October 28 - Halloween Costume WOD!
November 19 - CFE Turkey Throwdown!

1. "Slapchop"

AMRAP 5:00
15 Push Ups
12 KB Swings (70/53)
9 Box Jumps (24/20)

-Rest 2:00-

AMRAP 5:00
12 Push Ups
9 KB Swings (70/53)
6 Box Jumps (24/20)

-Rest 2:00-

AMRAP 5:00
9 Push Ups
6 KB Swings (70/54)
3 Box Jumps (24/20)

2. Gymnastics Work
EMOM x 10
1-3 Muscle Ups

3. Airdyne
100/70 Calories AFAP

Friday 10.21.2016

Alexander crushing Clean & Jerks during "Abbate" las week. He did this workout twice.

Announcements: 
October 28 - Halloween Costume WOD!
November 19 - CFE Turkey Throwdown!

1. "Diane"
21-15-9:
Deadlifts (225/155)
Handstand Push ups

2. Deadlifts (Pre-Class)
7-7-5-5-3-3-3, climbing

3. Gymnastics
50/30 L-Sit Pull Ups AFAP
or...
10 Rounds:
:20 L-Sit
-Rest as needed-

Thursday 10.20.2016

Announcements: 
October 28 - Halloween Costume WOD!
November 19 - CFE Turkey Throwdown!

1. "Rorschach"
Teams of 3,
4:00 Per Station:
1. Calorie Airdyne
2. Sled Push
3. Calorie Skierg
4. Tire Flips
5. Stone Carry

2. GOAT Work
10-15:00 of skill work

3. ROMWOD

Wednesday 10.19.2016

Squad goals.

Announcements: 
October 28 - Halloween WOD!
November 19 - CFE Turkey Throwdown!

1. "Smashfest"
E2M x 10 Sets:
100m Sprint
+ 
1 Clean & Jerk, Climbing each set

2. Clean Pulls
5x3 @ 110% 1RM Clean

3. 3 Rounds, NOT for time:
20 GHD Sit Ups
15 Back Extensions
10 Knee Tucks (from ring support)

Friday 10.14.2016

Who said you can't Overhead Squat while pregnant?

Announcements: 
October 15, 10-2pm Movement Unleashed w/ Alex
October 28 - Halloween WOD!
November 19 - CFE Turkey Throwdown!!

1. "Krueger"
For time: 

100 Double Unders
21-15-9
Deadlifts (135/95)
Box Jumps (24/20)

Right into...

75 Double Unders
15-12-9
Hang Power Clean (135/95)
T2B

Right into...

50 Double Unders
9-6-3
Thruster (135/95)
3-2-1 Rope Climb

2. EMOM x 12
Min 1: 3 Deadlifts (Heavy)
Min 2: 2 Bar Muscle Ups
Min 3: 12/8 Cal Skierg

3. Gymnastics Strength (ring dips)
a. Weighted Ring Dips 5-5-5-3-3-3-1-1-1
b. 3 x max effort kipping sets

Thursday 10.13.2016

Announcements: 
October 15, 10-2pm Movement Unleashed w/ Alex
October 28 - Halloween WOD!
November 19 - CFE Turkey Throwdown!!

1. "Soggy Lettuce"
Teams of two, 
AMRAP 20:00
1 Cal Row
1 Burpee Over Rower
2 Cal Row
2 Burpee Over Rower
3 Cal Row
3 Burpees Over Rower
Alternating each round - FOR-EV-ER!

2. GOAT Work
10-15:00 of Work on one or more weaknesses

3. ROMWOD

Wednesday 10.12.2016

Stoked to be working with this company! If Farm-to-Table weighed and measured meals sound like something you'd be interested in trying, you get two free meals to sample! Message Samples@macronu.com  - tell them you're from CFE and  get your noms on!

Announcements: 
October 28 - Halloween WOD!
November 19 - CFE Turkey Throwdown!!

Weightlifting Wednesday

1a.  Hang Snatch
15:00 to hit a heavy single

 1b. Overhead Squat/Snatch Balance*
15:00 to hit a heavy Double
*this is a case by case basis - if you are able to perform snatch balance under load, get it. If not, stick to controlled and deliberate OHS.

2. Snatch Pulls
5x3 @ 110% 1RM Snatch

3. Conditioning
12 x :30/:15 Intervals of:
1. Airdyne
2. Double Unders
3. KB Snatch, alternating arms (53/35)
(4 rounds per station)

Tuesday 10.11.2016

Morning crew donning safety bibs for todays runs. Safety first!

1. "Woobie" 
5 RFT:
4 Muscle Ups
8 Strict HSPU
12 Back Squats (135/95)
 

2. Power/Speed Work
4 Rounds(all out effort):
200m Ski Erg
50' Sled Push
-Rest 3-5:00-
 

3. Core/Midline
10 alternating tabata intervals of:
Flutter Kicks
Front Plank

Monday 10.10.2016

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

1. "Abbate"
For time:
1 Mile Run
21 Clean & Jerks (155/105)
800m Run
21 Clean & Jerks (155/105)
1 Mile Run

2. Power Clean & Jerk
EMOM x 10 Sets
1 Clean & Jerk @ 80-90%

3. Back Squat
5x3, across

Friday 10.7.2016

Mother/Daughter rope climbs are SO awesome!

1. "Mint Chip"
For time:
50 Wall Balls (20/14)
50 KB Swings (53/35)
50 Push Ups
800m Run
50 Push Ups
50 KB Swings (53/35)
50 Wall Balls (20/14)

2. Overhead Medley
a. Strict Press 3x3
b. Push Press 3x2
c. Push Jerk 3x1

3. Sleds
5x40' heavy AF

Gatorz Sunglass - Made in the USA