Tuesday 11.22.2016

Cass Giff working on that fitness!

Announcements
Holiday Hours: 
M/T/W - Normal Hours
Thursday - Closedf
Friday - ZDT and PM Open Gym

1. "Dolores"
For Time:
500m Row
40 GHD/Abmat Sit Ups
30 Ring Dips
2 Rope Climbs
100 Double Unders
2 Rope Climbs
30 Ring Dips
40 GHD/Abmat Sit Ups
500m Row

*25:00 Time Cap

Monday 11.21.2016

Pure awesomeness - Steph and Shy celebrate Steph's PR. 

Announcements
Holiday Hours: 
M/T/W - Normal Hours
Thursday - Closedf
Friday - ZDT and PM Open Gym

1. Magnus
AMRAP 10:00
3-5-7-9-11-13-etc.
Hang Power Snatch (95/65)
T2B

2. Front Squat
5x2 @ +5lbs from last week

3. Tabata Handstand Hold
8 Rounds, :20 on/ :10 off

Wednesday 11.16.2016

Saturday is ALMOST HERE!

Announcements: 
THIS SATURDAY!
November 19 - CFE Turkey Throwdown!

1. Deadlift
Build to a heavy single for the day

2. "Raw Meat"
EMOM x 12
Min 1: 12/8 Calorie Airdyne
Min 2: 6 Deadlifts @ 60%
Min 3: 3 Wall Walks

3. Gymnastics
10 Sets:
3-5 Strict T2B
Freestanding HS Hold
*Rest as needed

Monday 11.14.2016

Hope everyone is ready for an AWESOME week! Carrie and Lumi sure are. 

Announcements: 
Bringing yoga to CFE! Tuesday mornings @ 9:30am
**Starting later this month***
November 19 - CFE Turkey Throwdown!

1. "Quartz Vein"
10 RFT:
30 Double Unders
3 Power Snatch (135/95)

2. Front Squat 
5x2 @ 80%

3. Med Ball GHD Sit Ups
3x8-12 reps

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

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
 

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"

Gatorz Sunglass - Made in the USA