Perspective.
1. Fuzzy Bunny
Friday 11.9.2016
Michael's costume game was on point this year!
1. "Title Shot"
Teams of two,
AMRAP 20:00
20 Deadlifts (315/225)
4 Rope Climbs
60 Push Ups
2. Gymnastics
5 Rounds
10 Ring Dips
10 Dumbbell Rows (right)
10 Dumbbell Rows (left)
3. Prep for weekend and enjoy life!
Thursday 12.8.2016
Anyone seen this dude lately? Rumor has it he's a father now!!! Congrats, Seb!!!
1. "Shallow Hal"
For time:
500-400-300-200-100m Row
100-80-60-40-20 Double Unders
25-20-15-10-5 Kettlebell Swings (53/35)
2. ROMWOD!!!!
Wednesday 12.7.2016
"We ride together, we die together." - Bad Boyz
1. Front Squat
15:00 to hit a heavy single
-Rest 5:00-
2. "Krampus"
AMRAP 10:00
3-6-9-12-15-etc.
Front Squats @ 50% above
Box Jumps (30/24)
Tuesday 12.6.2016
A papa and his cub.
1. "Gilligans Isle"
For time:
25 Calorie Row
25 HSPU
25 Pull Ups
25 GHD Sit Ups (x2 ambat)
50 Burpees
25 GHD Sit Ups
25 Pull Ups
25 HSPU
25 Calorie Row
2. Aerobic Conditioning
5x300m Ski
Rest 1:1
3. Single Arm Press
4x8-12 per arm
Monday 12.5.2016
Drew-San, smashing it per usual.
1. "Sovereignty"
5 RFT:
40 Double Unders
12 T2B
6 Clean & Jerks (185/125)
2. Back Squat
3x7, across
3. Core Work
5 Rounds:
Max Effort Hanging Knee Tuck
1:00 Plank
*Rest as needed
Friday 12.2.2016
Standing by!
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. "Christine"
3 RFT:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)
2. Core Work
4 Rounds of :20/:10
-Handstand Holds
-Ring Support
-Hollow
-Superman
*Cycle Through
Thursday 12.1.2016
Wuh Wild and Crazy Kids (CLICK HERE FOR REFERENCE)
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. "Rivendale"
Teams of two,
AMRAP 25:00
50 Single Arm OH Lunge Steps (35/26)
50 Calorie Row
50 Weighted Sit Ups (25/15)
2. GOAT Work
10-15:00
3. ROMWOD
Wednesday 11.30.2016
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. Stove Top Stuff(ing)
EMOM x 30:00
Min 1: 30 Unbroken Double Unders
Min 2: 2 Squat Cleans
Min 3: 3 Bar Muscle Ups
5 C2B Pull Ups
7 Pull Ups
9 Ring Rows
*Pick one of the above options
2. L-Sit x 2:00 in hold
3. Tabata Flutter Kicks
Tuesday 11.29.2016
One of these things is not like the other...
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. "JT"
For time:
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
2. Endurance Work
5 Rounds:
1:00 Row
:30 Rest
1:00 Skierg
:30 Rest
Monday 11.28.2016
Caption this!
Announcements:
Saturday December 17
Naughty or Nice Charity Event
AND...
CFE Holiday Party!
1. "Washington"
For time:
10-9-8-7-6-5-4-3-2-1
Lateral Burpees
Thrusters (95/65)
2. Front Squats
5x2, across
3. Tabata Plank Holds
8x:20/:10 (add weight)
Wednesday 11.23.2016
Big Bossman AKA Big Poppa Pump AKA The Infamous Mr. Moores!
Announcements
Holiday Hours:
M/T/W - Normal Hours
Thursday - Closed
Friday - ZDT, Open Gym 10-12 and 5-7pm
1. "Holleyman"
30 RFT:
5 Wall Balls (20/14)
3 HSPU
1 Power Clean (225/155)
2. Drink Beer
3. Be Thankful for all that you have!
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
Friday 11.18.2016
Who wore it better?
Announcements:
TOMORROW!!
2016 Turkey Throwdown!
Be there!
1. Pick your poison...
"Cindy"
AMRAP 20:00
5 Pull Ups
10 Push Ups
15 Air Squats
Or...
"Mary"
AMRAP 20:00
5 HSPU
10 Pistols
15 Pull Ups
2. Mobility and rest for TT2K16
Thursday 11.17.2016
Centuries - Fall Out Boy
Announcements:
THIS SATURDAY!
November 19 - CFE Turkey Throwdown!
1. "Yellow Brick Road"
Teams of two,
For time:
60-50-40-30-20
Calorie Row
Hang Power Cleans (135/95)
Box Jump Overs (24/20)
2. Goat Work
10-15:00 of skill work
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
Tuesday 11.14.2016
Because how often do you get to camp outside an abandoned copper mine?
Announcements:
THIS SATURDAY!
November 19 - CFE Turkey Throwdown!
1. "Quadzilla"
5 RFT:
12 Lateral Burpees
9 Thrusters (115/75)
6/4 Muscle Ups
2. Skierg
5x200m
*Rest as needed
3. L-Sit Holds
2:00 in as few sets as possible
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
Friday 11.11.2016
Grab a Veteran, show them some love.