Standing by!
Announcements:
Thursday 12.1.2016
Wuh Wild and Crazy Kids (CLICK HERE FOR REFERENCE)
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. "Rivendale"
Teams of two,
AMRAP 25:00
50 Single Arm OH Lunge Steps (35/26)
50 Calorie Row
50 Weighted Sit Ups (25/15)
2. GOAT Work
10-15:00
3. ROMWOD
Wednesday 11.30.2016
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. Stove Top Stuff(ing)
EMOM x 30:00
Min 1: 30 Unbroken Double Unders
Min 2: 2 Squat Cleans
Min 3: 3 Bar Muscle Ups
5 C2B Pull Ups
7 Pull Ups
9 Ring Rows
*Pick one of the above options
2. L-Sit x 2:00 in hold
3. Tabata Flutter Kicks
Tuesday 11.29.2016
One of these things is not like the other...
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. "JT"
For time:
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
2. Endurance Work
5 Rounds:
1:00 Row
:30 Rest
1:00 Skierg
:30 Rest
Monday 11.28.2016
Caption this!
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. "Washington"
For time:
10-9-8-7-6-5-4-3-2-1
Lateral Burpees
Thrusters (95/65)
2. Front Squats
5x2, across
3. Tabata Plank Holds
8x:20/:10 (add weight)
Wednesday 11.23.2016
Big Bossman AKA Big Poppa Pump AKA The Infamous Mr. Moores!
Announcements
Holiday Hours:
M/T/W - Normal Hours
Thursday - Closed
Friday - ZDT, Open Gym 10-12 and 5-7pm
1. "Holleyman"
30 RFT:
5 Wall Balls (20/14)
3 HSPU
1 Power Clean (225/155)
2. Drink Beer
3. Be Thankful for all that you have!
Tuesday 11.22.2016
Cass Giff working on that fitness!
Announcements
Holiday Hours:
M/T/W - Normal Hours
Thursday - Closedf
Friday - ZDT and PM Open Gym
1. "Dolores"
For Time:
500m Row
40 GHD/Abmat Sit Ups
30 Ring Dips
2 Rope Climbs
100 Double Unders
2 Rope Climbs
30 Ring Dips
40 GHD/Abmat Sit Ups
500m Row
*25:00 Time Cap
Monday 11.21.2016
Pure awesomeness - Steph and Shy celebrate Steph's PR.
Announcements
Holiday Hours:
M/T/W - Normal Hours
Thursday - Closedf
Friday - ZDT and PM Open Gym
1. Magnus
AMRAP 10:00
3-5-7-9-11-13-etc.
Hang Power Snatch (95/65)
T2B
2. Front Squat
5x2 @ +5lbs from last week
3. Tabata Handstand Hold
8 Rounds, :20 on/ :10 off
Friday 11.18.2016
Who wore it better?
Announcements:
TOMORROW!!
2016 Turkey Throwdown!
Be there!
1. Pick your poison...
"Cindy"
AMRAP 20:00
5 Pull Ups
10 Push Ups
15 Air Squats
Or...
"Mary"
AMRAP 20:00
5 HSPU
10 Pistols
15 Pull Ups
2. Mobility and rest for TT2K16
Thursday 11.17.2016
Centuries - Fall Out Boy
Announcements:
THIS SATURDAY!
November 19 - CFE Turkey Throwdown!
1. "Yellow Brick Road"
Teams of two,
For time:
60-50-40-30-20
Calorie Row
Hang Power Cleans (135/95)
Box Jump Overs (24/20)
2. Goat Work
10-15:00 of skill work
Wednesday 11.16.2016
Saturday is ALMOST HERE!
Announcements:
THIS SATURDAY!
November 19 - CFE Turkey Throwdown!
1. Deadlift
Build to a heavy single for the day
2. "Raw Meat"
EMOM x 12
Min 1: 12/8 Calorie Airdyne
Min 2: 6 Deadlifts @ 60%
Min 3: 3 Wall Walks
3. Gymnastics
10 Sets:
3-5 Strict T2B
Freestanding HS Hold
*Rest as needed
Tuesday 11.14.2016
Because how often do you get to camp outside an abandoned copper mine?
Announcements:
THIS SATURDAY!
November 19 - CFE Turkey Throwdown!
1. "Quadzilla"
5 RFT:
12 Lateral Burpees
9 Thrusters (115/75)
6/4 Muscle Ups
2. Skierg
5x200m
*Rest as needed
3. L-Sit Holds
2:00 in as few sets as possible
Monday 11.14.2016
Hope everyone is ready for an AWESOME week! Carrie and Lumi sure are.
Announcements:
Bringing yoga to CFE! Tuesday mornings @ 9:30am
**Starting later this month***
November 19 - CFE Turkey Throwdown!
1. "Quartz Vein"
10 RFT:
30 Double Unders
3 Power Snatch (135/95)
2. Front Squat
5x2 @ 80%
3. Med Ball GHD Sit Ups
3x8-12 reps
Friday 11.11.2016
Grab a Veteran, show them some love.
Announcements:
Bringing yoga to CFE! Tuesday mornings @ 9:30am
**Starting later this month***
November 19 - CFE Turkey Throwdown!
Check out our new Events Page
First post in Coaches Corner is up! Check it
1. "McGhee"
AMRAP 30:00
5 Deadlifts (275/185)
13 Push Ups
9 Box Jumps (24/20)
2. Drink Beer - Enjoy Life
Thursday 11.10.2016
As a token of gratitude: 1 Referral = 1 Free month
New members get 50% off On-Ramp and 2 FREE Weeks of classes!
Announcements:
Bringing yoga to CFE! Tuesday mornings @ 9:30am
**Starting later this month***
November 19 - CFE Turkey Throwdown!
Check out our new Events Page
First post in Coaches Corner is up! Check it
1. "Battle Buddies"
Teams of two,
3 RFT:
100 Air Squats
50 KB/DB Snatches (53/35)
50 T2B
2. GOAT Work
10-15:00
3. ROMWOD
Wednesday 11.9.2016
Alex doing his thang.
Announcements:
Bringing yoga to CFE! Tuesday mornings @ 9:30am
**Starting later this month***
November 19 - CFE Turkey Throwdown!
Check out our new Events Page
First post in Coaches Corner is up! Check it out!
1. Back Squat
5x5 @ 80-85%
*20:00 Time Cap
2. Conditioning
5 Rounds, all out:
250m Skierg
15 Cal Airdyne
10 Burpees
*Rest 2-3:00 between Efforts
3. Gymnastics Focus
a. Strict Ring Dips
4x8-12
b. Ring Push Ups
4x8-12
c. Ring Pike Push Ups
4x5-7
d. Weighted Planks
4x1:00
(as heavy as possible)
Tuesday 11/8/2016
Amiright? Let's just all promise to be super cool for four years...
Announcements:
Bringing yoga to CFE! Tuesday mornings @ 9:30am
**Starting later this month***
November 19 - CFE Turkey Throwdown!
Check out our new Events Page
First post in Coaches Corner is up! Check it out!
1. "Election Year"
5 RFT:
15 Calorie Row
60 Double Unders
15 C2B Pull Ups
2. Gross Strength
EMOM x 10
Odd: 10 Steps, Back Rack Lunge
Even: Max Effort L-Sit (:10 sec minimum in hold)
3. Core Work
Tabata Flutter Kicks
*feet up while resting
Monday 11.7.2016
Congratulations, Michelle! You are absolutely amazing!
Announcements:
Bringing yoga to CFE! Tuesday mornings @ 9:30am
November 19 - CFE Turkey Throwdown!
Check out our new Events Page
1. "City Slickers"
AMRAP 13:00
2-4-6-8-10
Squat Clean (155/105)
HSPU
2. Hang Clean
2 Rounds for max load:
5-4-3-2-1, climbing
*after set of 1, drop back down and start back over at 5
3. Core Work
5 Rounds, NOT for time:
1:00 Plank Hold
15 Back Extensions
10 GHD Sit Ups
Friday 11.4.2016
Announcements:
November 19 - CFE Turkey Throwdown!
1. "Isabel"
For time:
30 Snatches (135/95)
2. Conditioning
EMOM x 15
Min 1: 12/8 Cal Ski Erg
Min 2: 100' Sled Push
Min 3: 3-5 Muscle Ups
3. Core:
10 Rounds:
:10-:20 L-Sit
-Rest as needed-
Thursday 11.3.2016
Wonder Woman, Fit Kitty, Poop Emoji. Classic trio.