The Man The Myth, The Legend: Austin "Massachusetts" Sornson
Reminder!!! This Saturday from 7-9pm(ish) is the CFE Quarterly Outing at Merrimack Ten Pin Bowling Alley.
Wednesday 3.29.2017
If you can't laugh along the way, what's the point? Kelly and Nicole with another impressive performance this past weekend.
1. Squat Clean
12:00 - build to a heavy single
2. "Battery Pack"
AMRAP 8:00
1-2-3-4-5-etc.
Squat Clean @ 80% of 1
Box Jumps (30/24)
3. 2k Row TT
Tuesday 3.28.2017
If you're not having fun, what's the point?
"Hiccup"
For time:
10-15-20-15-10
Calorie Row
HSPU
C2B Pull Ups
*20:00 Time Cap
Monday 3.27.2017
SQUAD!! Congrats to Steve, Johnson, Kelly and Nicole for their phenomenal Post-17.5 Competition performances. You guys are absolute rockstars!
"Bubble Tea"
3 rounds, for reps:
1:00 Back Squats (135/95)
1:00 Rest
1:00 Lateral Burpees
1:00 Rest
1:00 Power Cleans (135/95)
1:00 Rest
Friday 3.24.2017
Notice: There will be NO noon class today as we will be cleaning and organizing the gym for tonight's final Open workout. We hope you can be there!
Open Workout 17.5
10 RFT:
9 Thrusters (95/65)
35 Double Unders
Wednesday 3.22.2017
Me: Who's happy to be here!?
Bruce: :D
"Effiiency"
Teams of two,
AMRAP 20:00:
20-40-60-80-etc.
Calorie Row
Burpees
KB Swings (70/53)
Pull Ups
Tuesday 3.21.2017
Red Jag-Rawrs andtheir impeccable color coordination skills.
1. "Equalibrium"
For time:
50-40-30-20-10 Double Unders
10-8-6-4-2 Thrusters (115/75)
5-4-3-2-1 Muscle Ups
2. Single Arm DB/KB Rows
3x8, 2x6
3. Tabata Core Work
8 Alternating rounds of:
1. Sit Ups
2. Superman Holds
Monday 3.20.2017
The Lovely Lumi, post 17.4
Open Workout 17.4
or..
"Stewie Lewis"
10 RFT:
3 Power Cleans (135/95)
10 Push Ups
Friday 3.17.2017
Let's gooooo!!!
Open WOD 17.4
AMRAP 13:00
55 Deadlifts (225/155)
55 Wall Balls (20/14 to 10'/9')
55 Calorie Row
55 HSPU
Wednesday 3.15.2017
Johnny slinging that dumbbell during 17.1
Notice: NO 5:30am(ZDT) Class tomorrow!
With snow in the overnight forecast, and our plow person being inconsistent, we're going to try to keep the lot empty in hopes that things will get plowed for 9:30 class.
Sorry for the inconvenience!
1. "Disco Fever"
4 RFT:
40 Double Unders
12 Deadlifts (185/125)
8 Lateral Burpees
6/4 Muscle Ups
2. Thruster
Build to a fun & heavy double
NOT A 2RM
3. ROMWOD
Tuesday 3.14.2017
Amy loves lunges! What a weirdo.
NOTICE: Abbreviated schedule tomorrow is as follows
5:30am
9:30am
NO Noon or Evening Classes
Stay safe and warm!
"Sweaty Stella"
Teams of two,
AMRAP 30
60 Calorie Row
50 Wall Balls (20/14)
40 Box Jumps
30 HSPU
Monday 3.13.2017
Mandy, Jen and the Grumpy Dwarf from Snow White.
1. Open Workout 17.3
Or...
2. "Deliverance"
For time:
15-12-9-6-3 or time:
SDHP (75/55)
Thrusters (75/55)
Pull Ups
Thursday 3.9.2017
Goat Day
EMOM x 30
Min 1: Goat 1
Min 2: Goat 2
Min 3: Goat 3
Wednesday 3.8.2017
Shy Flying High.
1. Tempo Back Squat
4x2 @ 30x0, climbing
NOT TO A 2RM!
2. "Bald Eagle"
AMRAP 7
7 Dumbbell Front Squats
14 Push Ups
21 Sit Ups
Tuesday 3.7.2017
Can't tell if Steph is flexing on purpose or just that awesome.
"Lizard Lips"
For time:
500m Row
40 Wall Balls (20/14)
30 Deadlifts (185/125)
20 Burpees
10 Muscle Ups
20 Burpees
30 Deadlifts (185/125)
40 Wall Balls (20/14)
500m Row
Monday 3.6.2017
Open Workout 17.2
OR...
"Valkyrie"
AMRAP 12
30 Double Unders
6 Squat Cleans (135/95)
9 HSPU
Friday 3.3.2017
Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Thursday 3.2.2017
All the accessories!
1. Goat Day
EMOM x 30
Min 1: Goat 1
Min 2: Goat 2
Min 3: Goat 3
2. ROMWOD
Wednesday 2.29.2017
Blue Barracudas have been infiltrated!
1. Sumo Deadlift
Build to a smooth triple
2. "Zootopia"
AMRAP 8
8 SDHP (75/55)
8 T2B
3. Run
4x400m @ 70% RPE
Rest 1:1
Tuesday 2.28.2017
Ssssssssilver Snakes coming in hot!