1. Goat Day
Wednesday 6.28.2017
Congrats, Kelly, on your strict muscle ups!
1. Front Squat
10x1, climbing for max load
2. Sprint Conditioning
10x200m Run
Rest 2:1
3. Weighted Dips
2x12, 2x10, 2x8, 2x6
*use rings, bars, boxes, bench, etc.
Variance is key!
Tuesday 6.27.2017
Yeah, duh.
1. "Duke Nukem"
4 RFT:
25 Wall Balls (20/14)
15 T2B
50 Double Unders
2. Threshold Work
5 Rounds:
:20 Sprint AB
2:00 Rest
3. Tabata Handstand Holds
Monday 6.26.2017
The highlight of this weekend was these four ladies conquering Mt. Washington in rather harsh conditions. Cheers, ladies, you earned every inch of that mountain!
1. "Mr. World"
3 RFT:
15 Calorie Row
12 Power Snatches (95/65)
9 Burpees
2. Push/Pull Supersets
3 Push Press (heavy)
Max Reps Strict UB Pull Ups
3. Core Work
L-Sit x 2:00 in hold
Friday 6.23.2017
Congratulations, Sully, your wedding was incredible. Many years of warmth and love for your beautiful family.
1. "Carry On"
For time:
1200m Run
30 Overhead Squats (75/55)
30 Pull Ups
20 Overhead Squats (75/55)
20 Pull Ups
10 Overhead Squats (75/55)
10 Pull Ups
2. Hang Power Snatch
Build to a heavy double
3. Goat Work
Thursday 6.22.2017
The man, the myth, the legend: Alejandro
1. "Geriatric Special"
Teams of two,
AMRAP 25:00:
25-50-75-etc...
Burpees
Deadlifts (225/155)
Box Jumps (24/20)
HSPU
2. ROMWOD
Wednesday 6.21.2017
1. Push Press
5-5-3-3-1-1-1, Climbing
2. "Sprint Tri"
For time:
500m Ski
50 Calorie Bike
500m Row
3. Core Work
a. Tabata Flutter Kicks x 8 rounds
b. Back Extensions 3x15
c. L-Sits x 2:00
Tuesday 6.20.2017
We've got a lot of cool dads here at CFE. Cheers to you, Mr. Hassan, and the rest of you kick-ass fathers as well.
1. "Valhalla Bound"
AMRAP 18:00
400m Run
20 Push Ups
10 DB Snatches (50/35)
2. Snatch Grip Deadlift
4x4, heavy
3. Weighted Pull Ups
5-5-3-3-2-2-1-1, climbing
Monday 6.19.2017
Hope all the dads out there had a fantastic Fathers Day!
1. "Mason Jar"
4 RFT:
50 Double Unders
5 Squat Cleans(165/115)
15 T2B/K2E
2. Front Squat
Build to a triple for the day
3. Accessory Work
Dumbbell Step Ups 3x6-8 per leg
Weighted Planks 3x1:00
Friday 6.16.2017
Two days in a row, same dude? This picture was way too cool not to post. B-Dawg showing off for the crowd.
1. "Jersey Devil"
AMRAP 18:00
100m Run
8 HSPU
6 Deadlifts (275/185)
4 Muscle Ups
Grinder: not a max effort sprint
2. Supersets
Bench Press 5x5
Bent Over Rows 5x5
3. Core Work
Leg Lifts 3x12-15
Russian Twists 3x12-15
Plank 3x1:00
Thursday 6.15.2017
#Throwback to when Liberty still looked like a kiddo and Bruce was way less gymnastically inclined.
1. "Goat Day"
EMOM x 20
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 6.14.2017
All of the colors squeezed into one picture!
1. Front Squat
7x2, climbing
2. "Salad Fixings"
3 RFT:
500m Row
100 Double Unders
3. Foam Roll Your BODYYYYY
Tuesday 6.13.2017
That heat had me like...
1. "Mad Hatter"
10-15-20-15-10 for time:
Hang Power Cleans (135/95)
Pull Ups
Lateral Burpees
2. Split Jerk
5x2, climbing
3. Gymnastics Mashup
EMOM x 12
1. :10-:20 L-Hang (from pull up bar)
2. :20-:30 Ring Support
3. :30-:40 Handstand Hold (facing wall)
Monday 6.12.2017
All the congratulations in the world to Steve and Eliza on their monumental day.
The Chainsmokers ft. Kygo & Selena Gomez - Something just like this [New Song]
"Smudgey"
3 RFT:
400m Run
21 Sit Ups (GHD or Abmat)
12 Thrusters (95/65)
Friday 6.9.2017
I. AM. A MACHINE.
1. "Bad Mama Jama"
5 Rounds:
1:00 Row
1:00 Power Snatch (75/55)
1:00 Burpees
1:00 Rest
2. Power Snatch
3-2-1-3-2-1-3-2-1
3. Core Work
Alternating Tabata Sets Of:
V-Ups
Front Planks
Thursday 6.8.2017
Throwback Thursday, LOL! #humblebeginnings
"Coca-Cola’s secret influence on medical and science journalists," The bmj.
1. "Pot Belly Pig"
Teams of two,
5 RFT:
20 Wall Balls (20/14)
15 KB Swings (53/35)
10 Pull Ups
**You go/I go format**
P1 does 20 WB,
then P2 does 20 WB,
then P1 does 15 KB Swings,
then P2 does 15 KB Swings,
etc...
2. ROMWOD
Wednesday 6.7.2017
Name that movie!
1. "The Running Dead"
3 RFT:
600m Run
16 Deadlifts (225/155)
60 Double-unders
2. Snatch Pull
4x3 @ 100%+
3. Odd Strength
Standing Single Arm Press
4x8 per arm
Ring Dips
3 x Max Reps
Handstand Hold
Accrue 2:00 in hold
Tuesday 6.6.2017
Welcome to the Muscle Up Club, Mike Pickle-OHHHHH!
1. Power Clean & Push Jerk
8:00 to hit a solid TnG Triple
2. "Grace"
For time:
30 Clean & Jerks (135/95)
3. Optional Conditioning
E3M x 4 Rounds:
12/10 Calorie AB
5 Back Squats (you choose the weight)
Monday 6.5.2017
Buncha goons doing goon things.
1. "Front Nine"
AMRAP 18:00
18 Calorie Row
15 Box Jump Overs (24/20″)
12 Toes-to-Bar
9 DB Front Squats (50’s/35’s)
2. Supersets:
EMOM x 10
Odd: 3 Squat Cleans
Even: Max Reps Strict Pull Ups
3. Core
GHD Sit Ups
4x15, weighted
Friday 6.2.2017
The Great Brandbino making MOVES!