Thursday 11.10.2016

As a token of gratitude: 1 Referral = 1 Free month
New members get 50% off On-Ramp and 2 FREE Weeks of classes!

Announcements: 
Bringing yoga to CFE! Tuesday mornings @ 9:30am
**Starting later this month***
November 19 - CFE Turkey Throwdown!
Check out our new Events Page
First post in Coaches Corner is up! Check it

1. "Battle Buddies"
Teams of two,
3 RFT:
100 Air Squats
50 KB/DB Snatches (53/35)
50 T2B

2. GOAT Work
10-15:00

3. ROMWOD

Wednesday 11.9.2016

Alex doing his thang. 

Announcements: 
Bringing yoga to CFE! Tuesday mornings @ 9:30am
**Starting later this month***
November 19 - CFE Turkey Throwdown!
Check out our new Events Page
First post in Coaches Corner is up! Check it out!

1. Back Squat
5x5 @ 80-85%
*20:00 Time Cap

2. Conditioning
5 Rounds, all out:
250m Skierg
15 Cal Airdyne
10 Burpees
*Rest 2-3:00 between Efforts

3. Gymnastics Focus
a. Strict Ring Dips
4x8-12

b. Ring Push Ups
4x8-12

c. Ring Pike Push Ups
4x5-7

d. Weighted Planks
4x1:00
(as heavy as possible)

Tuesday 11/8/2016

Amiright? Let's just all promise to be super cool for four years... 

Announcements: 
Bringing yoga to CFE! Tuesday mornings @ 9:30am
**Starting later this month***
November 19 - CFE Turkey Throwdown!
Check out our new Events Page
First post in Coaches Corner is up! Check it out!

1. "Election Year"
5 RFT:
15 Calorie Row
60 Double Unders
15 C2B Pull Ups

2. Gross Strength
EMOM x 10
Odd: 10 Steps, Back Rack Lunge
Even: Max Effort L-Sit (:10 sec minimum in hold)

3. Core Work
Tabata Flutter Kicks
*feet up while resting

Monday 11.7.2016

Congratulations, Michelle! You are absolutely amazing!

Announcements: 
Bringing yoga to CFE! Tuesday mornings @ 9:30am
November 19 - CFE Turkey Throwdown!
Check out our new Events Page

1. "City Slickers"
AMRAP 13:00
2-4-6-8-10
Squat Clean (155/105)
HSPU

2. Hang Clean
2 Rounds for max load:
5-4-3-2-1, climbing
*after set of 1, drop back down and start back over at 5

3. Core Work
5 Rounds, NOT for time:
1:00 Plank Hold
15 Back Extensions
10 GHD Sit Ups

Friday 11.4.2016

Because this lady is a rockstar. #crossfitearned #crazyamy #areyousureicanbringmykidstothegym #family @sleepingartist

A video posted by CrossFit Earned (@crossfitearned) on Nov 3, 2016 at 2:26pm PDT

Announcements: 
November 19 - CFE Turkey Throwdown!

1. "Isabel"
For time:
30 Snatches (135/95)

2. Conditioning
EMOM x 15
Min 1: 12/8 Cal Ski Erg
Min 2: 100' Sled Push
Min 3: 3-5 Muscle Ups

3. Core:
10 Rounds:
:10-:20 L-Sit
-Rest as needed-

Thursday 11.3.2016

Wonder Woman, Fit Kitty, Poop Emoji. Classic trio.

Announcements: 
November 19 - CFE Turkey Throwdown!

1. "Battered"
Teams of three, 
For time:
120 Wall Balls (20/14)
100 KB Swings (53/35)
80 Push Ups
60 Overhead Lunge Steps (45/25)
40 Pull Ups
*Two people working while one always rows.
 Rotate every 300m

2. GOAT Work
10-15:00

Wednesday 11.2.2016

So super proud of these three rockstar ladies!

Announcements: 
November 19 - CFE Turkey Throwdown!

1. Hang Snatch
a. 15:00 to hit a heavy double
b. EMOM x 5 x 2 reps @ 70% of a

2. "Death by Burpee Shuttle"
EMOM until failure
1 Burpee + 10m
2 Burpees + 20m
3 Burpees + 30m
etc...

3. For max load/reps:
Front Rack Walking Lunges
10-8-6-4-2, steps (total)
*After each set, hit a max effort set of strict pull ups
 

Tuesday 11.1.2016

Things got weird.

Announcements: 
November 19 - CFE Turkey Throwdown!

1. "Intuition"
5 RFT:
15 Push Press (95/65)
15 Box Jumps (24/20)
15 T2B

2. Backsquats
E2M x 5 sets x 5 reps @ 70-80%

3. Core Work
10 Alternating Tabata Sets Of: 
Hollow Hold
Superman Hold
*5 Sets Per

Monday 10.31.2016

SQUAD!! Thanks to everyone who came out to support CFE's two teams that competing on Saturday!

Announcements: 
November 19 - CFE Turkey Throwdown!

1. "Hocus Pocus"
For time:
21-15-9
Deadlifts (225/155)
Ring Dips
100-75-50 Double Unders

2. Clean & Jerk - Wave
EMOM x 8
Min 1: 1 Rep @ 60%
Min 2: 1 Rep @ 65%
Min 3: 1 Rep @ 70%
Min 4: 1 Rep @ 75%
Min 5: 1 Rep @ 80%
Min 6: 1 Rep @ 85%
Min 7: 1 Rep @ 90%
Min 8: 1 Rep @ 90%

3. Midline/Core Work
5 Rounds, NOT for time:
12 Barbell Side Bends
12 Medball GHD Sit Ups
12 Back Extensions
 

Friday 10.28.2016

NOT AN OPTION!

Announcements: 
October 28 - Halloween Costume WOD!
October 30 - Healthy Lifestyle Workshop @ CFE
November 19 - CFE Turkey Throwdown!

1. "Freakshow"
Teams of 2-3, 
For Time:
25 Cal. Skierg
50 Burpees
1000m Row
300 Double Unders
1000m Row
50 Burpees
25 Cal. Skierg
*Optional Beer Challenge: If participating - each team will have one quart of beer to consume prior to the final calorie on the Skierg being completed. Doesn't matter who drinks what, just as long as it's gone before the call of "Time"

Thursday 10.27.2016

They grow so fast. 

Announcements: 
October 28 - Halloween Costume WOD!
November 19 - CFE Turkey Throwdown!

1. "Lead Foot"
4 RFT:
25 Wall Balls (20/14)
20 Abmat Sit Ups
15 Hang Power Cleans (115/75)

2. Goat Work
10-15:00

3. Mobility/ROMWOD

Wednesday 10.26.2016

Kids rule, adults drool.

Announcements: 
October 28 - Halloween Costume WOD!
November 19 - CFE Turkey Throwdown!

1. Snatch
25:00 to complete:
3x3, climbing
3x2, climbing
5x1, climbing

2. Conditioning
For time:
30 Calorie Skierg
30 Power Snatches (75/55)
30 Calorie Skierg

3. BTN Snatch Grip Push Press
5x2, climbing but NOT to a max

Tuesday 10.25.2016

Earned Teens class is up and running! Message us for more info!

Announcements: 
October 28 - Halloween Costume WOD!
November 19 - CFE Turkey Throwdown!

1. "Slapchop"

AMRAP 5:00
15 Push Ups
12 KB Swings (70/53)
9 Box Jumps (24/20)

-Rest 2:00-

AMRAP 5:00
12 Push Ups
9 KB Swings (70/53)
6 Box Jumps (24/20)

-Rest 2:00-

AMRAP 5:00
9 Push Ups
6 KB Swings (70/54)
3 Box Jumps (24/20)

2. Gymnastics Work
EMOM x 10
1-3 Muscle Ups

3. Airdyne
100/70 Calories AFAP

Monday 10.24.2016

And what an adventure it was. 

Announcements: 
October 28 - Halloween Costume WOD!
November 19 - CFE Turkey Throwdown!

1. "Jackie"
For time:
1000m Row
50 Thrusters (45/33)
30 Pull Ups

2. Front Squats
3-1-3-1-3-1, climbing

3. Weighted Dips
5-5-4-4-3-3-2-2-1-1, Climbing

Friday 10.21.2016

Alexander crushing Clean & Jerks during "Abbate" las week. He did this workout twice.

Announcements: 
October 28 - Halloween Costume WOD!
November 19 - CFE Turkey Throwdown!

1. "Diane"
21-15-9:
Deadlifts (225/155)
Handstand Push ups

2. Deadlifts (Pre-Class)
7-7-5-5-3-3-3, climbing

3. Gymnastics
50/30 L-Sit Pull Ups AFAP
or...
10 Rounds:
:20 L-Sit
-Rest as needed-

Thursday 10.20.2016

Kelly(@kelmcg123) with a SICK PR of 5 consecutive muscle ups! These have come a long way and have been looking really solid as of late. Constant relentless effort yields incredible results both in the realm of fitness and in life. Attack your weaknesses until they become strengths. #crossfitearned #nevergiven #strength #gymnasty #enjoyyourfitness

A video posted by CrossFit Earned (@crossfitearned) on Oct 19, 2016 at 10:37am PDT

Get it, Kelly!

Announcements: 
October 28 - Halloween Costume WOD!
November 19 - CFE Turkey Throwdown!

1. "Rorschach"
Teams of 3,
4:00 Per Station:
1. Calorie Airdyne
2. Sled Push
3. Calorie Skierg
4. Tire Flips
5. Stone Carry

2. GOAT Work
10-15:00 of skill work

3. ROMWOD

Wednesday 10.19.2016

Squad goals.

Announcements: 
October 28 - Halloween WOD!
November 19 - CFE Turkey Throwdown!

1. "Smashfest"
E2M x 10 Sets:
100m Sprint
+ 
1 Clean & Jerk, Climbing each set

2. Clean Pulls
5x3 @ 110% 1RM Clean

3. 3 Rounds, NOT for time:
20 GHD Sit Ups
15 Back Extensions
10 Knee Tucks (from ring support)

Tuesday 10.18.2016

Climb on.

Announcements: 
October 28 - Halloween WOD!
November 19 - CFE Turkey Throwdown!

1. "The Ghost"
6 Rounds, for total reps:
1:00 Max Cal. Row
1:00 Max Burpees
1:00 Max Double Unders
1:00 Rest

2. Tempo Front Squat
5x2 @ 33x3, across

3. Pendlay Rows
4x8-12 Reps

Monday 10.17.2016

"Soda group suspends payments to dietitians opposing new tax," Chicago Tribune.

Announcements: 
October 15, 10-2pm Movement Unleashed w/ Alex
October 28 - Halloween WOD!
November 19 - CFE Turkey Throwdown!!

1. "Friction"
4 RFT:
400m Run
15 OHS (95/65)
15 Pull Ups

2. Snatch
(Pre-Class if Possible)
Build to a heavy set of:
1 Power Snatch + 1 Squat Snatch
*Not TnG

3. Weighted Dips
7-7-5-5-5-3-3-3-3

Friday 10.14.2016

Who said you can't Overhead Squat while pregnant?

Announcements: 
October 15, 10-2pm Movement Unleashed w/ Alex
October 28 - Halloween WOD!
November 19 - CFE Turkey Throwdown!!

1. "Krueger"
For time: 

100 Double Unders
21-15-9
Deadlifts (135/95)
Box Jumps (24/20)

Right into...

75 Double Unders
15-12-9
Hang Power Clean (135/95)
T2B

Right into...

50 Double Unders
9-6-3
Thruster (135/95)
3-2-1 Rope Climb

2. EMOM x 12
Min 1: 3 Deadlifts (Heavy)
Min 2: 2 Bar Muscle Ups
Min 3: 12/8 Cal Skierg

3. Gymnastics Strength (ring dips)
a. Weighted Ring Dips 5-5-5-3-3-3-1-1-1
b. 3 x max effort kipping sets