Monday 12.4.2017

 A little inspiration to kick-off Monday

1. "Misfit Clean Complex"
Find your 1RM*
Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk
*25 Min CAP

2. Metabolic Conditioning
AMRAP 10
15 Cal Row
15 HSPU
15 Hang Power Snatch (95/65)

C. Ski Erg
For Time:
2K Ski
 

Monday 11.27.2017

2017 CFE Turkey Throwdown, congrats to our top 3 teams for the day! 

1. “Humpty Dumpty
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

2. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

3. Gymnastic Conditioning
Ring Muscle-Ups
On the Minute x 10
Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Unders

 

Wednesday 11.22.2017

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Mileitary vehicle hit an improvised explosive device in Khutayiah, Iraq. 

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

1. "Holleyman"
30 Rounds Of:
5 Wall balls (20/15
3 Handstand push-ups
1 Power clean (225/155)

 

Thanksgiving Holiday Schedule: 
Monday(11/20)-Wednesday(11/22): Normal Schedule
Thursday(11/23): Closed for Turkey Day
Friday(11/24): TBD, Closed unless otherwise posted
Saturday(11/25): Turkey Throwdown

Tuesday 11.21.2017

The best teammate yells "you can" louder than the voices in your head are yelling "you can't"

1. "Mixed Feelings"
5 Rounds, On the 4:00
12 Pull Ups
15 Deadlifts (135/95)
14/10 Calorie Assault Bike

2. Midline
2:00 L-Sit
Every break: 10 GHD Sit-Ups

3. Gymnastic Conditioning
Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

 

 

Thanksgiving Holiday Schedule: 
Monday(11/20)-Wednesday(11/22): Normal Schedule
Thursday(11/23): Closed for Turkey Day
Friday(11/24): TBD, Closed unless otherwise posted
Saturday(11/25): Turkey Throwdown

Monday 11.20.2017

Kids are ready to start the week! 

1. "Denim"
AMRAP 15
60 Double Unders
30/21 Cal Row
15 OH Squats (115/80)

2. Snatch Complex
7 Sets Climbing of:
1 Power Snatch + 1 Low Hang Squat Snatch + 1 OH Squat
Then 
3x1 Snatch (85-92%)

3. Gymnastic Conditioning
Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.

 

Thanksgiving Holiday Schedule: 
Monday(11/20)-Wednesday(11/22): Normal Schedule
Thursday(11/23): Closed for Turkey Day
Friday(11/24): TBD, Closed unless otherwise posted
Saturday(11/25): Turkey Throwdown

Friday 11.17.2017

Makin' Moves

1. Back Squat
5 Sets of 3

2. "Leg Stand"
8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

3. Conditioning
(optional, immediately following "Leg Stand")
Rest 3:00
8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest
Rest 3:00
8 Rounds: 
:20 Seconds Calorie Row
:10 Seconds Rest

Wednesday 11.15.2017

First Comp and he killed it!

1. Register for the Turkey Throwdown: HERE!!

2. “Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

3. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken C2B
Rest 2:00
10-9-8-7-6-5-4-3-2-1
Unbroken T2B

Friday 11.10.2017

1. "Josh" 
For time:
21 OH Squat (95/65)
42 Pull Ups
15 OH Squat (95/65)
30 Pull Ups
9 OH Squat (95/65)
18 Pull Ups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Tuesday 11.7.2017

Big showing for SNHU Hockey at CFE this weekend!

1. "Criss Cross"
AMRAP 15
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 T2B

2. Midline
5 Rounds For Quality
4 L Pull Ups
8 Ring Push Ups
12 Cal Row

3. Gymnastic Conditioning
Strict HSPU
2 Rounds of:
60% max
50% max
40% max
Minimal rest between sets, 2:00 between rounds
OR
6x3 Strict HSPU Drill (Full ROM)

 

Monday 11.6.2017

Just a couple 'a upside down CFE Spartans

1. Thruster
Biold To A Heavy Set of 5

2. “Hopped Up”
AMRAP 7:
3 Thrusters (95/65)
3 Lateral Burpees
6 Thrusters (95/65)
6 Lateral Burpees
9 Thrusters (95/65)
9 Lateral Burpees

Add 3 Repetitions per round.

3. Squat Snatch Complex
Every 1:30 x 7 rounds
1 Hang Squat Snatch + 1 Squat Snatch
Climbing

4. Gymnastic Conditioning
Ring Muscle Ups
3 Rounds Of:
20% Max
30% Max
40% Max
2:00 rest between rounds
OR
6x3 Strict Pull Ups
6x3 Strict Ring Dips

Friday 11.3.2017

Excited to have this lovely lady back in class! 

1. “Saved by the Bell”
5 Rounds:
21 Air Squats
10/7 Calorie Assault Bike (15/10 Calorie Schwinn Bike)
9 Alternating Dumbbell Snatches (50/35)

2. Front Squat
6x2
Sets 1&2 @ 80%
Sets 3&4 @ 85%
Sets 5&6 @ 90%

3. Gymnastic Conditioning
5 Rounds
1 Min Row (easy)
40% Max HSPU

Gatorz Sunglass - Made in the USA