Tuesday 4.26.2016

Wishing Kim the best of luck in his new adventure!

Wishing Kim the best of luck in his new adventure!

Warm Up

Row 500m
+
3 Rounds
6 Push Ups
8 Kips
10 Walking Lunge Steps

Mobility:
~ Hip Complex
~ LAX ball Trap/Pec Release
~ Quad Smash

Workout

A. "Tabata Something Else"
Work through 32 consecutive Tabata Intervals (:20 on/:10 off), in the following order:
8 x Pull Ups
8 x Push Ups
8 x Sit Ups
8 x Squats
*Note your lowest total per movement (Ex. Pull Ups - 8/8/6/6/5/5/5)
**Score = sum of lowest total from each movement added together. (Ex. 5 pull ups + 7 Push Ups + 10 Sit Ups + 10 Squats = 32)
***No rest between exercises

B. Accessory Work

Standing Single Arm Dumbbell Press 2x10, 2x8, 2x6

Single Arm Dumbbell Rows 2x10, 2x8, 2x6

Seated Iso Curls 2x10, 2x7, 2x5

Monday 4.25.2016

#TullyStrong

Warm Up

Run 400m
+
Butt Kicks
High Knees
Karaoke
Shuffle

Dynamic Mobility:
Knee Squeeze
Frankenstein
Ninja Lunge
Duck Walk

Barbell Prep

Mobility:
~ Banded Squat/Hip
~ Banded OH
~ Sink Stretch
~ Trap Smash w/bar

Workout

A. Front Squat E2M x 4 sets x 4 reps, climbing

B. "Masters Qualifier WOD 2"
For Time:
21-15-9
Calorie Row
Thruster (95/65)

C. Accessory Work
Floor Wipers x 30 reps AFAP
Side Bends 3x20

Friday 4.22.2016

What a beautiful day to be on the water ;)

Warm Up

Run 400m (spice it up and make it an indian run as a class!)
+
3 Rounds
20 Lateral hops
10 DL (95/65)
5 Hindu Push Ups

Mobility:
~ Dislocates/Gandalf
~ Adductor/Hamstring (with dowel)
~ Calf
~ Individual

Workout

A. Deadlift - heavy single

B. "Irrational Behavior"
Teams of two, complete for time:
50 Lateral Burpees
50 Deadlifts (275/185)
50 Box Jumps (30/24)
50 HSPU

C. Accessory Work
Tricep Kick Backs 3x8-10 reps
Lateral Delt Raises 3x10
Russian Twists 3x12-15
 

Wednesday 4.20.2016

You guys moved some serious weight today!

Warm Up

Row/Run/AD 3:00
+
(w/ empty bar)
12-9-6
Good Morning
Back Squat
Strict Press

Mobility:
~ Kicks
~ Prayer Squat
~ Trap/Triceps Smash (bar on Rig)
~ Sink Stretch
~ Individual

Workout

A. Push Press - 5x3

B. Back Squat - 2x10, 3x3

C. Good Mornings 3x10, weighted

D. AFAP
40-30-20-10
Calorie AIrdyne
Dips (Any Variation that challenges you)

Tuesday 4.19.2016

Just a friendly reminder

Warm Up

Row 750m
+
3 Rounds Cindy
5 Pull Up/Kip/Ring Row
10 Push Ups
15 Air Squats

Barbell Warmup

Mobility:
~ Banded Hip
~ Banded Pigeon (paralell to rig)
~ Banded Squat
~ Banded OH/Front Rack
 

Workout

A. Clean - EMOM x 10 x 1 rep
*start at 70% 1rm and climb as you see fit

B. "Engine 1"
21-15-9 for time:
Power Cleans (135/95)
Pull Ups

C. Tabata Weighted V-Ups/Plank holds x 10 rounds (5 each)

D. Standing alternating curls 3x10, 2x8, 2x6

Monday 4.18.2016

Sometimes when the mood strikes, you just have to go with it and run a marathon.

Sometimes when the mood strikes, you just have to go with it and run a marathon.

Warm Up

3:00 Cardio (row/Bike/Run/Jump Rope)
4:00 Line Drills
Butt Kicks
High Knees
Karaoke
Shuffle

Mobility:
~ Hip Complex
~ Calf Stretch
~ High Hamstring
~ Individual

WOD Prep:
100m Run
5-7 reps of each movement in order

Workout

"Marathon Monday"
2 rounds for time of:
300m Run, 26 Hand Release Push Ups
300m Run, 26 KB Swings (53/35)
300m Run, 26 Sit Ups
300m Run, 26 Hip Extensions
300m Run, 26 Double Unders
300m Run, 26 Box Jumps

(Courtesy of CFNE)
 

Friday 4.15.2016

Wiilmer putting in work!

Warm Up

Row 750m (build speed)
+
With a dowel:
10-15 Dislocates
10-15 OH Squats
10-15 BTN press at bottom of squat
10-15 Dislocates at bottom of squat

Barbell Warm up

Mobility:
~ Kips & Kicks
~ Banded Hip
~ Banded Couch
~ Banded OH

Workout

A. Snatch Complex (12:00)
Hang Snatch + Full Snatch
*build confidence under the bar

B. "Zap"
AMRAP 15:00
5-10-15-20-25-30-etc.
Calorie Row
T2B
Power Snatch (135/95)

C1. Pendlay Rows - 3x8
C2. Seated Dumbbell Press - 2x10, 2x8, 2x6
C3. Barbell Side Bends - 3x20
 

Thursday 4.14.2016

When you run out of barbell...

Warm Up

Row/Bike 3:00
+
2 Rounds
Lunge w/ twist
Knee Squeezes
Butt Kicks
High Knees

Mobility:
~ Hip Complex
~ Calf
~ Lat Smash
~ Individual

Workout

A. 3 x 5:00 rounds, 1:00 rest between rounds:
1. double unders
2. sledge hammer strikes
3. Sled pull/drags (magic carpet sleds)
4. Sit ups
5. Sled pushes

B. Optional accessory work:
Russian split squats 5x3(per leg)

Wednesday 4.13.2016

Testing out the new layout!

Warm Up

2 Rounds:
Run 200m
10 RDL
10 DL
10 BB Rows

Mobility:
~ Side Lunges
~ Hamstring (contract relax w/band)
~ TSpine Release

Workout

A. WLW - Deadlift
15:00 to complete:
3x5, 3x3, 3x1, climbing

B. Aerobic Work
Pick one:
5x500m Row, Rest 1:1 Ratio
5x400m Run, Rest 1:1 Ratio

C1. Weighted Ring Dips
10x2, climbing

C2. Abwheel Rollouts 3x15

 

Tuesday 4.12.2016

What a transformation!

Warm Up

Row/Bike/Run 3:00
+
12-9-6
KB Swings
Goblet Squats
Banded External Rotation Retraction 

Mobility:
~ Banded OH
~ Banded Bully
~ Hamstring
~ Individual

Workout

A. Hang Clean & Jerk - 15:00 to establish a heavy set of:
2 Hang Cleans(Squat or Power) + 2 Push Jerks

B. "Red Rover"
For time:
15-12-9
Lateral Burpees
Hang Power Cleans (155/105)
Push Jerks (155/105)

C. EMOM x 10
Odd: Airdyne :20 all out
Even: 2 Seated Box Jumps, you choose the height

Monday 4.11.2016

Thanks to everyone who made time this weekend to swing by the gym and lend a hand; whether for five minutes or all day. Without amazing people like you, CFE wouldn't be where it is today. From the bottom of our hearts; THANK YOU. (Photo of Angela wi…

Thanks to everyone who made time this weekend to swing by the gym and lend a hand; whether for five minutes or all day. Without amazing people like you, CFE wouldn't be where it is today. From the bottom of our hearts; THANK YOU. (Photo of Angela with a couple screws loose, badump psh)

Warm Up

Run/Row 400m as a class
+ 
3 Rounds:
10 Kips
10 Ring Rows
10 Air Squats

Barbell Work - Squat Specific

Mobility:
1. Hips
2. Quads/Hammy's
3. Lats/Upper Back Smashing

 

Workout

A. Back Squat - E2M x 5 sets x 2 reps, climbing
*Start moderately heavy (say 70/75%) and climb as desired each set

B. "Leadfoot"
For time: (15:00 CAP)
30-25-20-15-10-5
Wall Balls (20/14)
Pull Ups
*200m Run after EACH round.

C. 10 Rounds of: 
:30 Plank Hold/:15 Rest
:30 Bicycle Sit-Ups/:15 Rest

Friday 4.8.2016

Bro's doing bro stuff.

Bro's doing bro stuff.

**Reminder: Gym will be CLOSED all weekend as we renovate and improve our facility!!

 

Warm Up

3 Rounds:
300m Row
15 Back Extensions/Good Mornings (barbell)
15 Sit Ups
+ 
12-9-6
Deadlifts
Strict Press (Both w/ Empty Bar)

Mobility:
-General Calisthenics (coaches choice)
-Foam Roll/Lax Ball

 

Workout

A. Deadlift - 5x5, climbing - NOT a 5rm, but go heavy

B. "Dianabolic"

5 RFT:

9 Deadlifts (225/155)
9 HSPU

C.  Conditioning/Core Flexion Extra Credit

Tabata Sets of:

Airdyne x 4 sets
Sit Ups x 4 sets
Airdyne x 4 sets
Sit Ups x 4 sets

Thursday 4.7.2016

Gather 'round kids, this rig has some stories to tell 

Warm Up

3:00 Line Drill laps around the gym

Mobility:
~ Hip Mobility Complex
~ Calf Stretch
~ Pec/Trap Release

Workout

A. WOD Prep

B. Buddy day beat down...
Teams of two, AMRAP 20:
50 KB Swings (53/35)
10 Shuttle Runs (5 per athlete - down & back = 1)
50 Box Jump Overs (24/20)
10 Trips, burpees broad jump (length of rig = 1 trip)

Wednesday 4.6.2016

Never a dull moment with this crowd

Warm Up

Pizza Delivery
(penalties = squats, push ups, kips)

Bench Press Review

Mobility:
~ Banded Overhead
~ Banded Bully
~ Tspine Release
~ Quad smash

Workout

A. Bench Press E2M x5 Sets x 5 Reps, climbing but NOT to a 5RM

B. “Sprint Cindy"
Every :90 x 10 rounds
5 Pull Ups
10 Push Ups
15 Air Squats

C. 10 x 300m Row @ 70% RPE
-Rest 1:1 between-

Get borderline uncomfortable ;)

Tuesday 4.5.2016

Way to represent Michelle and Joe!!

Warm Up

3 Rounds
:45 Row/:15 Rest
:45 Jump Rope/:15 Rest

Barbell Warm Up

Mobility:
~ Bear Hugs and Arm Circles (before Barbell w/u)
~ Down Dog/Cobra
~ Calf Stretch
~ Smash Bits

Workout

A. Clean & Jerk EMOM x 9
Min 1-3: 3 Reps @ 70(ish)%
Min 4-6: 2 Reps 75(ish)%
Min 7-9: 1 Rep @ 80(ish)%

***If you don't have a current 1RM, as most don’t, then base these lifts off feel. Sets of 2 & 3 do not need to be Touch and Go.

B. "Tea Time"
5 Rounds for total reps:
1:00Calorie Row
1:00 Double Unders
1:00 Clean & Jerks(75% Bodyweight)
1:00 Rest

C. Weighted Dips
3x5, 5x3, across

 

Monday 4.4.2016

Date night

Warm Up

3 Rounds
:30 Jumping Jacks
:30 Air Squats
:30 Mountain Climbers

Barbell Warmup

Mobility:
~ Banded Hip
~ Banded Couch
~ Banded Squat
~ Banded front rack

Workout

A. Front Squat 4x3, across

B. "Manifesto"
For time:
20 Burpees
25 Front Squats (95/65)
30 T2B
25 Front Squats (95/65)
20 Burpees

C. Weighted Good Mornings  3x15

Friday 4.1.2016

What a terrible April Fools joke

Warm Up

Line Drill/ wall ball Relays! 
(Run, High Skip, Butt Kick, Shuffle, Run)

Barbell Warm Up

Mobility:
~ Dislocates/Gandalf/Hip Flexor
~ Hamtring/Adductor (dowel)
~ Forearm
~ Individual

Workout

A. EMOM x 9
Min 1: 3 Snatches
Min 2: 2 Snatches
Min 3: 1 Snatch

B. "White Rabbit, White Rabbit"
Teams of 3, Amrap 20
75 power snatches (75/55)
25 rope climbs
100 wall balls (20/14)

C. Bench press 4x4, across

Wednesday 3.30.2016

Never Given. Always Earned.

Warm Up

3 Rounds:
Row :45/Rest :15
Jump Rope :45/Rest :15

Barbell Warm Up

Mobility:
~ Calf
~ Samson Stretch/Hamstring
~Trap Release
~ Individual

Workout

A. Hang Clean EMOM x 10 x 1 Rep Climbing

B. "Annie"
50-40-30-20-10
Double Unders
Sit Ups

C. Airdyne 100Cal AFAP

Gatorz Sunglass - Made in the USA