Mobility - the other white meat.
AMRAP 5:00
Monday 2.6.2017
This is why we can't have nice things. #oops
1. "Champs"
5 RFT:
15 Burpees
12 C2B Pull Ups
9 HSPU
2. Split Jerk
4x2, climbing
3. Weighted Back Extensions
3x12
Friday 2.3.2017
The little things matter most. Don't neglect the skill work!
1. Power Snatch
Build to a confident TnG triple
NOT A 3RM
(12:00 Time Cap)
2. Open WOD 14.1
AMRAP 10:00
30 Double Unders
15 Power Snatch (75/55)
3. Gymnastics
50 Cartwheels for time
:)
Thursday 2.2.2017
Alright fine... I guess today is as good a day as any to get more fitterer! See you on the pitch!
1. "Team Cindy"
Teams of two,
AMRAP 20:00
5 Pull Ups
10 Push Ups
15 Air Squats
**Alternate entire rounds**
2. Goat Work
10-15:00
3. ROMWOD
Tuesday 2.1.2017
Little miss Cass-Giff throwing it DOWN!
1. Hang Power Clean
Build to a heavy Triple
(15:00 Cap)
2. Tempo Back Squat
5x2 @ 33x3, across
(15:00 Cap)
3. Skill Work
EMOM x 12
Min 1: 20-40 Unbroken Double Unders
Min 2: 5-10 Unbroken HSPU
Tuesday 1.31.2017
Sign ups for Zips end this Friday! Click HERE to order!
1. "Deathstar"
AMRAP 15:00
20 Calorie Row
20 Overhead Lunge Steps (75/55)
20 T2B
2. Gymnastics Work
5 Rounds,
150m Skierg
Max Effort L-Sit Hold
3. Weighted Step-Ups
3x5, across
Monday 1.30.2016
Friday 1.27.2916
A Nick Collins original - Head on over to his Facebook page and check out his work. It's unreal.
Open WOD 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans (185/125)
9 handstand push-ups
3 cleans (185/125)
12 handstand push-ups
6 cleans (185/125)
15 handstand push-ups
6 cleans (185/125)
18 handstand push-ups
6 cleans (185/125)
21 handstand push-ups
9 cleans (185/125)
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Thursday 1.26.2017
Mandy's bunch.
1. "Witchcraft"
Teams of 3,
3:00 Per Station,
for total reps:
1. Row (Calories)
2. Sled Pushes
3. Tire Flips
4. KB Front Rack Carries
5. Skierg (Calories)
2. GOAT Work
3. ROMWOD
Wednesday 1.25.2017
Link to Pre-Order HERE!!!
1. Overhead Squat
Build to a heavy double
(15:00 Time Cap)
2. "Quiver"
AMRAP 8:00
8 Overhead Squats (95/65)
8 T2B/K2E
3. Accessory Work
Back Extensions 3x12-15
Weighted Step-Ups 3x10 (5 per leg)
Tuesday 1.24.2017
Big classes are so much fun.
1. "Gertrude"
5 RFT:
15 Deadlifts (115/75)
12 Hang Power Cleans (115/75)
9 Burpee Box Jumps (24/20)
2. Deadlift
3-3-3, climbing
3. Weighted Dips
5-5-5-3-3-3
Monday 1.23.2017
Great night of skiing with this crew.
1. "Dolomite"
AMRAP 14:00
10-20-30-40-50-etc.
Wall Balls (20/14)
Pull Ups
20-40-60-80-100-etc
Double Unders
2. Push Press
4-3-2-1-2-3-4
Climbing
3. Sprint Work
3 Rounds, at max effort:
10 Cal Ski
10 Cal Row
10 Cal Ski
*Rest 2:1*
Friday 1.20.2017
Register HERE, NOW!
Open WOD 14.4
AMRAP 14:00:
60 Calorie Row
50 T2B
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle Ups
Thursday 1.19.2017
Laugh loud, laugh often. Teens class having fun, per usual.
1. "Mud Puddle"
Teams of two,
10 RFT:
14 Calorie Row
16 KB/Dumbbell Front Rack Lunge Steps (weight TBD)
18 Ambat Sit Ups
*Partner one does one full round,
then partner two does the same.
5 rounds PER PARTNER
2. Goat Work
10-15:00
3. ROMWOD
Wednesday 1.18.2017
Homeboy Aiden after winning the Big Red tournament down in Lowell this weekend. Rocking those CFE colors!
1. "Mr. Wiggles"
AMRAP 16:00
25 Bar Facing Burpees
25 Deadlifts (185/125)
20 Bar Facing Burpees
20 Deadlifts (225/155)
15 Bar Facing Burpees
15 Deadlifts (275/185)
10 Bar Facing Burpees
10 Deadlifts (305/205)
5 Bar Facing Burpees
Max Reps Deadlifts (315/215)
2. Core Work
4 Rounds, Alternating Tabata Intervals of:
1. Hollow Rock
2. Superman Hold
3. Front Plank
Monday 1.16.2017
Great day watching Kelly, Steve and Austin compete!
Holiday Hours In Effect:
9am and 5pm ONLY
NO TEENS CLASS!
1. "Fight Gone Bad"
3 x 5:00 Rounds
(1:00 per station)
For reps:
1. Wall Balls (20/14)
2. Sumo Deadlift High Pull (75/55)
3. Box Jumps (20'' for all)
4. Push Press (75/55)
5. Row (Calories)
**Rest 1:00 between rounds**
2. Front Squats
E2M x 5 sets x 2 reps (Heavy)
Friday 1.13.2017
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1. "Winter Soldier"
Teams of two,
For time:
50 Power Snatches (75/55)
40 T2B
30 HSPU
20 Bar Muscle Ups
10 Rope Climbs
2. Aerobic Work
Row 10x300m
Rest 1:1
Thursday 1.12.2016
Tres amigas.
1. "Slippery Gary"
AMRAP 20:00 of:
50 Double Unders
100' Walking Lunges
100' Bear Crawl
2. Goat Work
10-15:00 of skill/weakness work
Wednesday 1.11.2017
Another PACKED 4:30 class! Love the energy!