1. "Soggy Lettuce"
Wednesday 10.12.2016
Stoked to be working with this company! If Farm-to-Table weighed and measured meals sound like something you'd be interested in trying, you get two free meals to sample! Message Samples@macronu.com - tell them you're from CFE and get your noms on!
Announcements:
October 28 - Halloween WOD!
November 19 - CFE Turkey Throwdown!!
Weightlifting Wednesday
1a. Hang Snatch
15:00 to hit a heavy single
1b. Overhead Squat/Snatch Balance*
15:00 to hit a heavy Double
*this is a case by case basis - if you are able to perform snatch balance under load, get it. If not, stick to controlled and deliberate OHS.
2. Snatch Pulls
5x3 @ 110% 1RM Snatch
3. Conditioning
12 x :30/:15 Intervals of:
1. Airdyne
2. Double Unders
3. KB Snatch, alternating arms (53/35)
(4 rounds per station)
Tuesday 10.11.2016
Morning crew donning safety bibs for todays runs. Safety first!
1. "Woobie"
5 RFT:
4 Muscle Ups
8 Strict HSPU
12 Back Squats (135/95)
2. Power/Speed Work
4 Rounds(all out effort):
200m Ski Erg
50' Sled Push
-Rest 3-5:00-
3. Core/Midline
10 alternating tabata intervals of:
Flutter Kicks
Front Plank
Monday 10.10.2016
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
1. "Abbate"
For time:
1 Mile Run
21 Clean & Jerks (155/105)
800m Run
21 Clean & Jerks (155/105)
1 Mile Run
2. Power Clean & Jerk
EMOM x 10 Sets
1 Clean & Jerk @ 80-90%
3. Back Squat
5x3, across
Friday 10.7.2016
Mother/Daughter rope climbs are SO awesome!
1. "Mint Chip"
For time:
50 Wall Balls (20/14)
50 KB Swings (53/35)
50 Push Ups
800m Run
50 Push Ups
50 KB Swings (53/35)
50 Wall Balls (20/14)
2. Overhead Medley
a. Strict Press 3x3
b. Push Press 3x2
c. Push Jerk 3x1
3. Sleds
5x40' heavy AF
Thursday 10.6.216
Stay tuned for link to order. GOLD FOIL PRINT!!
1. "Westworld"
Teams of two,
AMRAP 20:00
40 Calorie Row
30 T2B
20 Burpee Box Jumps (24/20)
10 Rope Climbs
2. Russian Split Squats
4x8-12 reps (4-6 per leg)
3. 10-15:00 of Goat work
Wednesday 10.5.2016
Coupla chica's flexin for the camera!
1. Clean Complex (20:00)
1 Power Clean + 1 Hang Squat Clean + 1 TnG Squat Clean
2. EMOM x 10
Odd: 12/8 Calorie Ski Erg
Even: 3 Rapid Fire, UB C&J (you choose weight)
3. L-Sit
10x:10-:20 efforts
Tuesay 10.3.2016
Raegan getting acquainted with a certain special blue hedgehog.
1. "Dumpster Diving"
AMRAP 5:00
400m Run (buy in)
20 Double Unders
10 Pistols, alt.
-Rest 1:00-
AMRAP 5:00
400m Run (buy in)
30 Double Unders
15 Ring Dips
-Rest 1:00-
AMRAP 5:00
400m Run (buy in)
40 Double Unders
20 Sit Ups (abmat/GHD)
2. Back Squat Work
a. Pause Squat
5x1, climbing w/ :03 pause in bottom
b. Speed Squat
4x2 @ 50% focusing on speed/explosiveness
3. Gymnastics
3 sets, max unbroken reps per station, rest as needed
1. Strict Deficit HSPU
2. Kipping Deficit HSPU
3. Strict Rx HSPU
4. Kipping RX HSPU
Monday 10.3.2016
Philie V. Philie
1. "Insight"
For time:
21-15-9
Bar Facing Burpees
Overhead Squats (95/65)
Pull Ups
2. Snatch
3x3 @ 70%
3x2 @ 80%
3x1 @ 90%
3. Midline
EMOM x 12
1: :20 L-Sit (ring/pbars/boxes)
2: :30 Hanstand Hold
3: :40 Stone Hold
Friday 9.30.2016
It's Friday, let's deadlift!
1. "Dirty Diancing"
For time:
50-40-30-20 - Double Unders
25-20-15-10 - Deadlifts (225/155)
20-15-10-5 - HSPU
2. Sumo Deadlift - 5x2, climbing
3. 4x400m Run, Rest 1:1
Thursday 9.29.2016
Winter is coming!
1. "Holla"
Divide Class into two teams,
For time:
100-80-60-40-20
Calorie Airdyne
Calorie Skierg
Burpees
2. 10-15:00 of GOAT work
3. ROMWOD
Wednesday 9.28.2016
PREACH, COACH GLASSMAN!!
1. Weightlifting Wednesday
EMOM x 15
Odd: 100m Sprint
Even: 1 Power Snatch + 1 Squat Snatch, climbing
2. 50' Sled Push/Pull for max load
3. 3 rounds:
25 GHD Sit Ups
15 Back Extensions
1:00 Weighted Plank Hold
Tuesday 9.27.2016
Climb On till morning! (Peter Pan Reference)
1. "Uh Oh"
AMRAP 18:00
18 Calorie Row
18 Box Jump Overs (24/20'')
18 Wall Balls (20/14)
18 Ring Dips
2. Tempo Back Squat (Wave)
3 @ 70%
1 @ 85%
3 @ 70%
1 @ 85%
3 @ 70%
1 @ 85%
3. Gymnastics Developmnt
5Unbroken Sets:
3 Strict C2B Pull Ups
4 Strict Pull Ups
5 Kipping C2B Pull Ups
6 Kipping Pull Ups
-Rest as needed-
Monday 9.26.2016
Fully stocked with deliciousness!
**ATTENTION CFE: Today we roll out a new programming structure, as we test out some new ideas for how to better provide you the best program available to increase fitness, avoid injury, and enhance the overall quality of your life. To summarize below - we're going with a three tier system. Number One (1) is always going to be the focus of the class and the primary training stimulus for our GPP program. However, there are two other options should anyone want to come in early or stay late and put in some extra work. This extra guidance is set up to compliment the training regimen of the week, but also hit some taste buds that haven't been satiated in a while. Priority goes 1-2-3, if you can only stick around for one thing after/before class - make it priority 2 and skip 3. Hope this makes sense. Should you have any questions - don't hesitate to ask one of your coaches. Cheers!
1. "Gargantuan"
For time:
1-2-3-4-5-4-3-2-1
Power Clean & Jerks (185/125)
5-10-15-20-25-20-15-10-5
T2B
2. Squat Clean & Jerk
5x3, across [not TnG]
3. Skill/Breathing Work
5 Rounds:
15 Cal Airdyne
30 Unbroken Double Unders*
-Rest as needed between rounds-
*Scale as needed based on ability.
Strive to preserve a fast and intense pace.
Friday 9.23.2016
Oh snap, it's Friday!
"Hulkamania"
For Time:
400m Run
21 Burpees
21 Pull Ups
600m Run
15 Burpees
15 C2B Pull Ups
800m Run
9 Burpees
9 Bar Muscle Ups
Gymnastics Work
EMOM x 10
Odd: 4-8 Pistols
Even: 5-7 HSPU (Strict if possible)
Airdyne
5x2:00 @ 70%, rest 1:00
Thursday 9.22.2016
Learn it > Live it > Love it!
"Does Cocoa Prevent Cancer?" -[Article]
"Viking Plunder"
Teams of 3,
3 RFT:
100 Calorie Row
100 Bench Presses (135/95)
SECONDARY WORK
1. 10-15:00 GOAT work
2. ROMWOD
Wednesday 9.21.2016
-Coach Gassman, Founder and CEO of CrossFit
Weight Lifting Wednesday
Front Squats (20:00)
10-1-10-1-10-1, climbing
(So, hit a moderate set of 10, add weight and hit a heavy single. The goal is to climb each set, and hit a heavy/challenging single at the end of it all)
Secondary
1. Optional Conditioning
5 Rounds, each for time:
20 Cal Airdyne
10 Burpees
5 Stone Shoulders (95/75)
-Rest 2-3:00 between efforts-
2. Pendlay Rows
3x7, across
Tuesday 9.20.16
Debbie getting after it at the Granite Games. Can't express enough how awesome you are.
"Bojangle"
AMRAP 5:00
30 Double Unders
15 Hang Power Cleans (135/95)
-Rest 5:00-
AMRAP 5:00
24 Double Unders
12 Front Rack Lunge Steps (115/75)
-Rest 5:00-
AMRAP 5:00
18 Double Unders
9 Push Jerks (95/65)
SECONDARY
1. 10x200m Run, Rest 1:00
2. Muscle Up - 5x3-7 reps, stay under max effort set
3. Mobilize
Monday 9.19.2916
Earned Kids getting AFTER it Saturday Morning!
"Blink"
For time:
21-18-15-12-9-6-3
KB Swing (53/35)
Push Up
Sit Up
SECONDARY WORK
1. Push Press
3 Sets x Max Reps @ bodyweight
2. Core Work
a) L-Sit/Ring Support (on p-bars/ring)
10x:10, rest as needed
b) Hanstand Hold, facing wall - hollow body
10x:20, rest as needed
Friday 9.16.2016
Carrie crushing rope climbs.