Teens making the Assault Bike look like a breeze!
Wednesday 10.4.2017
They're always watching, make sure you're showing them how to be awesome
1. "Weightlifting Wednesday"
Push Press
5-4-3-2-1
2. "Pushed Around"
Every 3:00 x 4 Rounds
15/12 Cal Row
10 Bar Facing Burpees
Max Push Press (115/80)
3. Gymnastics
5 x 5-10 Unbroken C2B
Tuesday 10.3.2017
Ladies Night!
1. "Undertow"
5 Rounds of:
200m Run
30 Double Unders
9 Hang Squat Cleans (115/80)
2. Midline
For Quality:
21-18-15-12-9
Weighted Abmat Sit-ups (25/15)
Weighted Hip Extensions (25/15)
3. Gymnastics Test
1 attempt for max reps:
Strict HSPU
Monday 10.2.2017
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
Friday 9.29.2017
Flying high!!
1. Power Clean
15:00 Build to Heavy Single
2. “Pull Over”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees
3. EMOM 12
Odd: 10-12 GHD Sit Ups
Even: 10-12 Hip Extensions
Thursday 9.28.2017
Its going to be a loooong commute from Nebraska...
1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: GOAT 2
Mandatory Movement:
8-10 Alternating DB Step Ups (55/35)
2. ROMWOD
Wednesday 9.27.2017
My WCW this fine WLW :)
1. "Weightlifting Wednesday"
Pausing* Front Squat:
Build to Heavy Single
*3 sec pause
Front Squat:
Build to Heavy Single
2. “Doubled Over”
AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders
Tuesday 9.26.2017
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
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!!!
Friday 9.22.2017
Speaking of thrusters...
1. "Blitzen"
5 Rounds:
20/15 Cal Row
10 Thrusters
2. EMOM 10
Min 1-5: 3x Clean & Jerk*
Min 6-10: 1x Snatch*
*Same weight
Thursday 9.21.2017
Noon class knows how to get after it!
1. "Pump House"
15-12-9-6-3*
Strict Ring Dips
Strict Pull Ups
*Run 200m after each round
2. ROMWOD
Wednesday 9.20.2017
Adventuring
1. "Weightlifting Wednesday"
EMOM 10
Min 1-5: 3 Pause* Snatch Grip DL
Min 6-10: 3 Snatch High Pulls
Rest 5:00
10:00 Power Snatch
Build to a heavy single
2. "Head To Toe"
AMRAP 8
10 T2B
10 Burpees
3. Back Squat
2x4@75%
Tuesday 9.19.2017
I'd love to take credit, but they did this on their own.
1. "Shred It"
For Time:
80 Double Unders
80 Air Squats
800m Run
400m Plate Carry (45/25)
40 KB Swings (70/53)
40 Cal AB
2. Assault Bike
5x1:30
Rest :30 between sets
3. Gymnastics
Wall Walks
3x3-5
:05 HSPU Negative (full ROM)
3x3-5
Check out our newest feature on the website!
Competitions and 5Ks and Kickball, oh my!
Monday 9.18.2017
Congratulations Johnny!!
1. "Hard Labor"
Teams of 3
AMRAP 25
150/100 Cal Row
100 P.Cleans (135/95)
150/100 Cal Row
80 Push Jerk (135/95)
150/100 Cal Row
60 Front Squats (135/95)
150/100 Cal Row
40 Clusters (135/95)
2. EMOM 12
Odd: 8-12 Cal Ski
Even: 8-12 GHD
Don't forget to check out our events page for details on upcoming events both inside and outside of CFE
Friday 9.15.2017
Always working on something!
1. “Snake Bite”
Option A:
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
__________________
Option B:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups
2. Clean & Jerk
2-2-2-2-1
(build from 65% to 85%)
3. 4x400m
Rest 1:1
Choice: Run, Ski, Row
Thursday 9.14.2017
A little throwback to a time when it was still light at 6:30pm... We're not ready for fall!
1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: GOAT 3
*** Make 1 of your 3 GOATS 12/8 Cal sprint on the AB***
2. ROMWOD
Wednesday 9.13.2017
1. “Frank the Tank”
AMRAP 5, Rest 5
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
AMRAP 5, Rest 5
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
2. Gymnastics
4 Sets:
4 weighted C2B*
4 kipping Pull Ups
4 Bar Muscle Ups
*Use a DB between legs then drop for kipping pull ups
Tuesday 9.12.2017
Nothing like a team hero workout to start the week!
1. "Cement Mixer"
Every 3min for 7 sets:
Run 400m
12 T2B
2. Turkish Get-ups
30 reps for quality
3. Strict HSPU
3 x 10-12 Progressions
OR
3 x ME sets Full ROM
Monday 9.11.2017
Look out world, they're learning just how strong they can be
1. "Always Remembered"
Teams of 2:
2001m Row
4 Rounds of:
9 rope climbs
11 Bear Complex* (135/95)
Then:
2977m Row
*Bear Complex= 1Power Clean, 1Front Squat, 1Push Press, 1Back Squat, 1Push Press
2. Back Squat
5x5 @ 75%
Friday 9.8.2017
This little Hot Tamale is headed to the Granite Games this weekend!