The man, the myth, the legend: Alejandro
1. "Geriatric Special"
Wednesday 6.21.2017
1. Push Press
5-5-3-3-1-1-1, Climbing
2. "Sprint Tri"
For time:
500m Ski
50 Calorie Bike
500m Row
3. Core Work
a. Tabata Flutter Kicks x 8 rounds
b. Back Extensions 3x15
c. L-Sits x 2:00
Tuesday 6.20.2017
We've got a lot of cool dads here at CFE. Cheers to you, Mr. Hassan, and the rest of you kick-ass fathers as well.
1. "Valhalla Bound"
AMRAP 18:00
400m Run
20 Push Ups
10 DB Snatches (50/35)
2. Snatch Grip Deadlift
4x4, heavy
3. Weighted Pull Ups
5-5-3-3-2-2-1-1, climbing
Monday 6.19.2017
Hope all the dads out there had a fantastic Fathers Day!
1. "Mason Jar"
4 RFT:
50 Double Unders
5 Squat Cleans(165/115)
15 T2B/K2E
2. Front Squat
Build to a triple for the day
3. Accessory Work
Dumbbell Step Ups 3x6-8 per leg
Weighted Planks 3x1:00
Friday 6.16.2017
Two days in a row, same dude? This picture was way too cool not to post. B-Dawg showing off for the crowd.
1. "Jersey Devil"
AMRAP 18:00
100m Run
8 HSPU
6 Deadlifts (275/185)
4 Muscle Ups
Grinder: not a max effort sprint
2. Supersets
Bench Press 5x5
Bent Over Rows 5x5
3. Core Work
Leg Lifts 3x12-15
Russian Twists 3x12-15
Plank 3x1:00
Thursday 6.15.2017
#Throwback to when Liberty still looked like a kiddo and Bruce was way less gymnastically inclined.
1. "Goat Day"
EMOM x 20
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 6.14.2017
All of the colors squeezed into one picture!
1. Front Squat
7x2, climbing
2. "Salad Fixings"
3 RFT:
500m Row
100 Double Unders
3. Foam Roll Your BODYYYYY
Tuesday 6.13.2017
That heat had me like...
1. "Mad Hatter"
10-15-20-15-10 for time:
Hang Power Cleans (135/95)
Pull Ups
Lateral Burpees
2. Split Jerk
5x2, climbing
3. Gymnastics Mashup
EMOM x 12
1. :10-:20 L-Hang (from pull up bar)
2. :20-:30 Ring Support
3. :30-:40 Handstand Hold (facing wall)
Monday 6.12.2017
All the congratulations in the world to Steve and Eliza on their monumental day.
The Chainsmokers ft. Kygo & Selena Gomez - Something just like this [New Song]
"Smudgey"
3 RFT:
400m Run
21 Sit Ups (GHD or Abmat)
12 Thrusters (95/65)
Friday 6.9.2017
I. AM. A MACHINE.
1. "Bad Mama Jama"
5 Rounds:
1:00 Row
1:00 Power Snatch (75/55)
1:00 Burpees
1:00 Rest
2. Power Snatch
3-2-1-3-2-1-3-2-1
3. Core Work
Alternating Tabata Sets Of:
V-Ups
Front Planks
Thursday 6.8.2017
Throwback Thursday, LOL! #humblebeginnings
"Coca-Cola’s secret influence on medical and science journalists," The bmj.
1. "Pot Belly Pig"
Teams of two,
5 RFT:
20 Wall Balls (20/14)
15 KB Swings (53/35)
10 Pull Ups
**You go/I go format**
P1 does 20 WB,
then P2 does 20 WB,
then P1 does 15 KB Swings,
then P2 does 15 KB Swings,
etc...
2. ROMWOD
Wednesday 6.7.2017
Name that movie!
1. "The Running Dead"
3 RFT:
600m Run
16 Deadlifts (225/155)
60 Double-unders
2. Snatch Pull
4x3 @ 100%+
3. Odd Strength
Standing Single Arm Press
4x8 per arm
Ring Dips
3 x Max Reps
Handstand Hold
Accrue 2:00 in hold
Tuesday 6.6.2017
Welcome to the Muscle Up Club, Mike Pickle-OHHHHH!
1. Power Clean & Push Jerk
8:00 to hit a solid TnG Triple
2. "Grace"
For time:
30 Clean & Jerks (135/95)
3. Optional Conditioning
E3M x 4 Rounds:
12/10 Calorie AB
5 Back Squats (you choose the weight)
Monday 6.5.2017
Buncha goons doing goon things.
1. "Front Nine"
AMRAP 18:00
18 Calorie Row
15 Box Jump Overs (24/20″)
12 Toes-to-Bar
9 DB Front Squats (50’s/35’s)
2. Supersets:
EMOM x 10
Odd: 3 Squat Cleans
Even: Max Reps Strict Pull Ups
3. Core
GHD Sit Ups
4x15, weighted
Friday 6.2.2017
The Great Brandbino making MOVES!
1. "Mr. Crowley"
AMRAP 15:00
2 Muscle Ups
4 HSPU
6 Pistols
2. Sumo Deadlift
6x2, climbing
3. Goat Work
10-15:00
Thursday 6.1.2017
Yup. It's been a brutal week.
1. "River Styx"
Teams of two,
AMRAP 20:00
30-60-90-120-etc
Calorie Row
KB Swings (53/35)
Box Jumps (24/20)
2. ROMWOD
Wednesday 5.31.2017
Squad rolled deep to Saturday's Masters Comp!
1. Front Squat
7x2, climbing
2. "Lip Balm"
21-15-9 for time:
Calorie AB
Burpees
3. Weighted Dips
2x10, 2x8,2x6, 2x4
Tuesday 5.30.2017
Another legendary day at CFE.
1. "Teen Wolf"
For time:
15-12-9-6-3
Power Cleans (95/65)
Push Jerks (95/65)
50 Double Unders after each round
2. Core Work
Planks 3x1:00 (weighted if able)
Russian Twists 3x10-12
Back Extensions 3x15, slow and strict
3. Mobility Work
Monday 5.29.2017
NOTE: One "Class" Today at 10:00am.
Be there.
"Murph"
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*If you have a 20lb vest, wear it.
**Partition reps as needed
Friday 5.26.2017
Monday is almost here!