Wednesday 7.20.2016

Earned kids embracing the suck!

The 2016 CrossFit Games Events (So Far) - [LINK]

UPCOMING EVENTS:
-JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD
-AUGUST 6 - LIVE LIKE PAT
-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

Weightlifting Wednesday

Against a 30:00 Clock:

[0:00-9:00]

Every :90 x 7 sets:
2 Squat Snatch (~80%)

[13:00-22:00]

Every :90 x 7 sets:
2 Squat Cleans + 1 Jerk (~80%)

[26:00-30:00]

AMRAP 4:00
1 Snatch (135/95)
3 Clean & Jerks (135/95)

Secondary Focus

1. 5 Rounds:
1:00 Row
-1:00 Rest-
:30 Bike
-:30 Rest-

2. 10 sets:
2-3 Unbroken Muscle Ups

3. ROMWOD

Tuesday 7.19.2016

HUGE congratulations to Debbie "Dancing Machine" Tully on qualifying for the Granite Games!

UPCOMING EVENTS:
-JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD
-AUGUST 6 - LIVE LIKE PAT
-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Ivy Sore"
3 RFT:

400m Run
20 Box Jumps (24/20)
10 Burpees

Secondary Focus

1. Super Sets:
Bench Press 5x3
Barbell Row 5x3
*Both across

2. Tabata Flutter Kicks x 8 Rounds

3. ROMWOD

Monday 7.18.2016

Our thoughts are with the Police Officers, and families, of the Baton Rouge Police Department. 

"THAT SUGAR FILM" - Official Trailer

UPCOMING EVENTS:
-JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD
-AUGUST 6 - LIVE LIKE PAT
-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Pyramid Fran"
For time:

9-15-21-15-9

Thrusters (95/65)
Pull Ups

Secondary Focus

1. Weighted Static Dips 5x5, 3x3, 2x2
(HEAVY)

2. Weighted, Anchored Sit Ups - 3x12-15

3. ROMWOD

Friday 7.15.2016

Moving weight is awesome. 

ATTENTION CFE MEMBERS:

BY NOW EACH OF YOU SHOULD HAVE RECEIVED AN E-MAIL WELCOMING YOU TO ZENPLANNER CONTAINING DIRECTIONS ON HOW TO LOG IN, UPDATE YOUR BILLING INFO, AND MANAGE YOUR END OF THE SYSTEM. IF YOU HAVE, PLEASE TAKE THE FEW MINUTES NECESSARY TO UPDATE YOUR BILLING INFO ASAP. THE SOONER WE GET EVERYONE ON BOARD, THE SOONER WE START TRACKING WORKOUTS AND CHECKING IN AT THE GYM. IF YOU HAVEN'T RECEIVED SAID EMAIL, PLEASE SHOOT ONE TO MATT@CROSSFITEARNED.COM AND LET US KNOW. THANK YOU ALL SO MUCH, WE LOOK FORWARD TO GETTING EVERYTHING TRANSFERRED OVER SMOOTHLY!

UPCOMING EVENTS:

-JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD
-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Grampa's Pudding"
AMRAP 12:00

5 Lateral Burpees
3 Deadlifts (275/185)
1 Rope Clim

Secondary Focus

1. E2M x 5 sets:
20 Cal Airdyne
Sled Push 50'

2. Handstand Walk Practice

3. Dem Abs
L-Sit Hold x 2:00 in hold

Thursday 7.14.2016

Why so seriousssss?

Coke, Pepsi and the Obesity Time Bomb - [Article]

ATTENTION CFE MEMBERS:

BY NOW EACH OF YOU SHOULD HAVE RECEIVED AN E-MAIL WELCOMING YOU TO ZENPLANNER CONTAINING DIRECTIONS ON HOW TO LOG IN, UPDATE YOUR BILLING INFO, AND MANAGE YOUR END OF THE SYSTEM. IF YOU HAVE, PLEASE TAKE THE FEW MINUTES NECESSARY TO UPDATE YOUR BILLING INFO ASAP. THE SOONER WE GET EVERYONE ON BOARD, THE SOONER WE START TRACKING WORKOUTS AND CHECKING IN AT THE GYM. IF YOU HAVEN'T RECEIVED SAID EMAIL, PLEASE SHOOT ONE TO MATT@CROSSFITEARNED.COM AND LET US KNOW. THANK YOU ALL SO MUCH, WE LOOK FORWARD TO GETTING EVERYTHING TRANSFERRED OVER SMOOTHLY!

UPCOMING EVENTS:

-JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD
-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"3rd Gear"
For time:

800m Run
40 Push Ups
40 GHD/Abmat Sit Ups
600m Run
30 Push Ups
30 GHD/Abmat Sit Ups
400m Run
20 Push Ups
20 GHD/Abmat Sit Ups
200m Run
10 Push Ups
10 GHD/Abmat Sit Ups

Secondary

1. Goat Work

2. ROMWOD

Wednesday 7.13.2016

FINALLY!! 

ATTENTION CFE MEMBERS:
BY NOW EACH OF YOU SHOULD HAVE RECEIVED AN E-MAIL WELCOMING YOU TO ZENPLANNER CONTAINING DIRECTIONS ON HOW TO LOG IN, UPDATE YOUR BILLING INFO, AND MANAGE YOUR END OF THE SYSTEM. IF YOU HAVE, PLEASE TAKE THE FEW MINUTES NECESSARY TO UPDATE YOUR BILLING INFO ASAP. THE SOONER WE GET EVERYONE ON BOARD, THE SOONER WE START TRACKING WORKOUTS AND CHECKING IN AT THE GYM. IF YOU HAVEN'T RECEIVED SAID EMAIL, PLEASE SHOOT ONE TO MATT@CROSSFITEARNED.COM AND LET US KNOW. THANK YOU ALL SO MUCH, WE LOOK FORWARD TO GETTING EVERYTHING TRANSFERRED OVER SMOOTHLY!

UPCOMING EVENTS:

-JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD

-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"WLW"
Against a 30:00 Clock:

At 0:00...

EMOM x 10
1 Squat Clean
Start @ 75-80% and climb each set

At 14:00...

Back Squats
5-5-3-3-3-1-1-1-1
Climb each set, building to a heavy single

Secondary Focus

1. Weighted Pull Ups 5x5

2. Curls 3x10, per arm

Tuesday 7.12.2016

Another vet visit for Coop. Wasn't feeling it this time around. 

ATTENTION CFE MEMBERS:
By now each of you should have received an E-Mail welcoming you to ZenPlanner containing directions on how to log in, update your billing info, and manage your end of the system. If you have, please take the few minutes necessary to update your billing info ASAP. The sooner we get everyone on board, the sooner we start tracking workouts and checking in at the gym. If you haven't received said email, please shoot one to Matt@CrossFitEarned.com and let us know. Thank you all so much, we look forward to getting everything transferred over smoothly!

UPCOMING EVENTS:

-JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD

-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD

"Rio"
AMRAP 15:00

300m Row
4 Muscle Ups
50 Double Unders

Secondary Focus

1. Barbell Side Lunges
3x8, 4 per side - alternating

2. Hanging Knee Raises, strict
3x10


 

Monday 7.11.2016

ROMSQUAD getting all Swole and Flexy!

UPCOMING EVENTS:

JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Gimme Dat"
4 RFT:

300m Run
15 Hang Squat Snatch (75/55)
15 Box Jump Overs (24/20)

Secondary Focus

1. Standing Single Arm Strict Press 3x10, per arm

2. Tabata In & Outs x 8 sets

Friday 7.8.2016

CONGRATULATIONS CHARLIE AND REBECA!

High cholesterol 'does not cause heart disease' new research finds, so treating with statins a 'waste of time' - The Telegraph [Article]

ANNOUNCEMENTS:

- PLEASE PARK IN DESGINATED CFE SPOTS OUT BACK/FRONT OF THE BUILDING AND NO LONGER IN UNIT A'S SPOTS

-EARNED KIDS HAS BEEN MOVED TO SUNDAY INSTEAD OF SATURDAY, STILL AT 9AM. 

UPCOMING EVENTS:

JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ Merrimack PD

AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Albacore"
5 RFT:

10 Front Squats (155/105)
200m Run
10 HSPU

Secondary Focus

1. 3 Rounds,
Alternating Tabata Intervals of:
1. Airdyne
2. Slam Balls
3. V-Ups

2. ROMWOD

Thursday 7.7.2016

Coach Jen, the fish. 

ANNOUNCEMENTS:

- PLEASE PARK IN DESGINATED CFE SPOTS OUT BACK/FRONT OF THE BUILDING AND NO LONGER IN UNIT A'S SPOTS
-EARNED KIDS HAS BEEN MOVED TO SUNDAY INSTEAD OF SATURDAY, STILL AT 9AM. 

UPCOMING EVENTS:

JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Pringles" 
Teams of 3,
For time: 

100 Calorie Row
100 Ring Dips
100 Calorie Row
100 Sit Ups
100 Calorie Row
100 Push Ups

Secondary Focus

1. Goat Work

2. ROMWOD

Wednesday 7.6.2016

Even Earned Kids understand the importance of mobility!

UPCOMING EVENTS:

July 26 @ 7:30pm - Women's Self Defense Class
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Penrose"
AMRAP 25:00

15 Snatches (115/85)
-Rest 1:00-
15 Snatches (135/95)
-Rest 1:00-
15 Snatches (165/115)
-Rest 1:00-
15 Snatches (185/125)
-Rest 1:00-
15 Snatches (205/135)
-Rest 1:00-
Max Reps @ 215/145

Secondary Focus

1. Gymnastics Development
2 Rounds:
Max Unbroken Reps - Deficit Strict
Max Unbroken Reps - Deficit Kipping
Max Unbroken Reps - RX Strict
Max Unbroken Reps - RX Kipping

2. Sled Push E2M x 5 sets x 1 Down/Back (HEAVY!!)

Tuesday 7.5.2016

Jonathan enjoying the view at Silver Cascade!

UPCOMING EVENTS:

AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Subaru"
3 RFT:

40 Double Unders
20 Wall Balls
40 Double Unders
20 Pull Ups

Secondary Focus

1. Supersets:
Bench Press  5-5-5-5-5
Barbell Row 5-5-5-5-5

2. Tabata Flutter Kicks x 8 Rounds

3. ROMWOD

Friday 7.1.2016

The one, the ONLY: Debbie "Dancing Machine" Tully

NOTICE: NO 6:30PM CLASS THIS EVENING!!

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM (NEXT MONDAY)
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Vomitorium"
3 RFT:

400m Run
7 Deadlifts (255/175)
14 T2B
*End with 400m Run

Secondary Focus

1. Tabata Plank Holds x 8 rounds (front plank)

2. Handstand Practice

3. ROMWOD

Thursday 6.30.2016

Who doesn't love Patty, especially when she's wearing all the colors!?

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM (NEXT MONDAY)
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Ring Thief"
Teams of 2, for time:

30 Calorie Row
30 OH Lunge Steps, per leg (45/25)
30 Burpees
30 KB Swings (70/53)
30 Burpees
30 OH Lunge Steps, per leg (45/25)
30 Calorie Row

Secondary Focus 

1. 10-15:00 of Goat Work

2. ROMWOD

Wednesday 6.29.2016

Ben and Sully being all Muscle-Uppy.

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM (NEXT MONDAY)
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Weightlifting Wednesday"

1. Snatch Complex
EMOM x 10 sets:
1 Power Snatch + 1 Squat Snatch
*Start at 70% 1RM and climb as deemed fit

-Rest 6:00-

2. Back Squat
E2M x 5 sets:
2 reps, climbing to a heavy double

Secondary Focus

1. 3 Rounds, for quality:
500m Row
30 Push Ups
10 Calorie Airdyne

2. Hanging L-Sit - 5:00 in hang position
*Use abmat/foam roller on lap if needed

3. ROMWOD

Tuesday 6.28.2016

Brenden slinging double unders like a boss. 

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM (Next Monday)
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Wildfire"
For time:

50-40-30-20-10, Double Unders
25-20-15-10-5, GHD/Abmat Sit Ups
10-8-6-4-2, Muscle Ups

Secondary Focus

1. Push/Pull
5 Rounds, one immediately into the other - rest as needed between sets:
Bench Press x 5 Reps + Strict Pull Ups x Max Reps

2. Run/Bike/Row 6:00

3. ROMWOD

Monday 6.27.2016

Jeremy being all fit at 5:30am.

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"King In The North"
6 RFT:

10 Box Jumps (30/24'')
10 Thrusters (95/65)
100m Run

Secondary Focus

1. Barbell Row 4x8

2. Hammer Curls 3x10 per arm

3. Hip/Back Extensions 3x15

Friday 6.24.2016

Stove's so fast he blurs his surroundings. 

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Huff 'N Puff"
AMRAP 12:00
800m Run
3-6-9-12-15-etc. in time left:
Power Snatch (115/75)
T2B 

Strength/Cardio - Secondary Focus

1. Overhead Squat - 4x2, climbing but not to a 2RM

2. Run
3x200m @ 85%+
(Jog Back)
4x100
(Jog Back)
1x600 @ 70%

Thursday 6.23.2016

Katrina celebrating her graduation from High School in true CrossFit fashion. Congrats, lady!

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Norsemen"
Teams of 2,
AMRAP 20:00:

1000m Row
80 Wall Balls (20/14)
60 Ring Dips

*Break up the row every 250m, everything else divide as you see fit. 

Secondary Focus

1. Barbell Goat Work - 10-15:00
*This could be literally anything; TGU, squats, presses, cleans, snatch, etc.
**Don't go heavy - work technique

2. ROMWOD 

Wednesday 6.22.2016

Shannon smashing shoulder to overheads. 

"Vitamin Water Settlement Approved by Court," CSPI - [Article]
 

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM

AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

Weightlifting Wednesday
Against a 30:00 Clock:

At 00:00... 
EMOM x 8 sets
 1 Power Clean + 1 Hang Squat Clean (you pick the weight)

At 12:00... 
E2M x  4 sets
3 Front Squats (you pick the weight)

At 22:00...
AMRAP 3:00:
5-4-3-2-1
Deadlifts (155/105)
Hang Power Cleans (155/105)
Max Reps Lateral Burpees in Time Remaining

At 27:00...
AMRAP 3:00:
Same Number of Lateral Burpees from above to buy in, 
Then Climb as high as possible:
1-2-3-4-5-etc.
Deadlifts (135/95)
Hang Power Cleans(135/95)

Secondary Focus

1. ROMWOD