I think she knew I was taking this picture, nobody is that happy riding the assault bike
Friday 10.20.2017
Anybody want to do burpees?
1. "Double Or Nothing"
3 Rounds
75 DU
50 Air Squats
15 Power Cleans (135/95)
2. Weightlifting
EMOM 6
Bulid to a heavy Split Jerk
Rest 1:00
EMOM 6
Build to a heavy Front Squat
3. Gymnastic Conditioning
5 Rounds
1 minute light row
45% Max Kipping HSPU
Thursday 10.19.2017
Give them the right tools and they will show you how awesome they can be <3
1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: GOAT 3
*Mandatory GOAT Rope Climbs (work on something that is tough for you, legless, L-sit, J hook, wrap, you name it!)
**Recommended GOAT 200m Run
2. ROMWOD
Wednesday 10.18.2017
Textbook
1. "Freedom Sauce"
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row
2. Overhead Squat
Build to a heavy set of 3
Tuesday 10.17.2017
Three heats for 6:30 Fight Gone Bad!
1. Deadlift
Build to a heavy set of 5
2. "Flat Tire"
EMOM 12
In Teams of 3:
Min 1: 10 Deadlifts (225/155)
Min 2: 20 Sit Ups
Min 3: Max Cal Bike
*Each person starts at a different station
and rotate on the minute
3. Gymnastic Conditioning
Strict HSPU
3 Rounds:
40% Max
30% Max
20% Max
Minimal rest between sets, 2:00 rest between rounds
4. Midline Development
75 Weighted Hip Extensions (35/25)
Monday 10.16.2017
Missing a couple of faces but CFE was well represented Sunday at the Footrace For The Fallen. Manchester PD hosted an event to be proud of!
1. "Fight Gone Bad"
3 Rounds
1:00 of each:
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20")
Push Press (75/55)
Rest
2. Squat Snatch
EMOM 12
Min 1: 2 Reps @ 70%
Min 2: 2 Reps @ 73%
Min 3: 2 Reps @ 76%
Min 4: Rest
Friday 10.13.2017
Welcoming Friday like Priscilla with a bag of...gummies
1. "Friend Zone"
Teams of 2
AMRAP 20
100m Run
12/9 Cal Row
9 Pull Ups
*Alternate every round
2. Front Squat
6 Sets of 2:
Sets 1&2 @ 78%
Sets 3&4 @ 83%
Sets 5&6 @ 88%
3. Gymnastic Conditioning
5 Rounds of:
1:00 Light Row
40% Max Unbroken Kipping HSPU
Thursday 10.12.2017
Part of me thinks they planned this... then I realize its just as possible they didn't
1. Back Squat
5-5-5
2. "Turn and Burn"
2 Rounds of:
40/28 Cal Schwinn Bike (28/20 Cal AB)
30 Thrusters (65/45)
3. ROMWOD
Wednesday 10.11.2017
1. "Dumb Down"
AMRAP 15
15 T2B
12 DB Reverse Lunges (50/35)
9 DB Clean and Jerks (50/35)
2. Gymnastic Conditioning
Chest to Bar Pull Ups
5 x 5-10 Reps Unbroken
Tuesday 10.10.2017
Quality mother daughter time :)
1. "Handbag"
For Time:
80/60 Cal Schwinn (60/42 Cal AB)
100 Double Unders
800m Plate Carry (45/25)
100 Double Unders
800m Run
2. Row Conditioning
For Calories
EMOM 6
:40w/:20r
Rest 1:00
EMOM 4
:40w/:20r
Rest 1:00
EMOM 2
:40w/:20r
3. Gymnastics Conditioning
3 Rounds of:
35% Max Unbroken Strict HSPU
25 % Max Unbroken Strict HSPU
15% Max Unbroken Strict HSPU
*Minimal rest between sets, 2:00 rest between rounds
Monday 10.9.2017
Congratulations Andy!!
1. "Hangman Jury"
3 Rounds of:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Cal Row
2. Squat Snatch
EMOM 12
3 rounds of:
Min 1 - 3 Reps @ 70%
Min 2 - 2 Reps @ 75%
Min 3 - 1 Rep @ 80%
Min 4 - Rest
3. Gymnastic Conditioning
3 Rounds of:
35% Max Unbroken Muscle Ups
25 % Max Unbroken Muscle Ups
15% Max Unbroken Muscle Ups
*Minimal rest between sets, 2:00 rest between rounds
Normal class schedule!
Looking for an activity for this weekend? Don't forget we have a CFE team for the Footrace for the Fallen this weekend,
click HERE for more details!
Friday 10.6.2017
Congrats Quinn, this is only the beginning. Hard work really pays off!!
1. "Tine"
3 Rounds of:
500m Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)
2. Front Squat
6 sets of 2
1&2 @ 75%
3&4 @ 80%
5&6 @ 85%
3. Gymnastics Test
1 Attempt for max reps:
Kipping HSPU
Thursday 10.5.2017
Teens making the Assault Bike look like a breeze!
1. "Team Nate"
In Teams Of 2*:
AMRAP 20
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (70/53)
*Alternate every round
2. ROMWOD
Wednesday 10.4.2017
They're always watching, make sure you're showing them how to be awesome
1. "Weightlifting Wednesday"
Push Press
5-4-3-2-1
2. "Pushed Around"
Every 3:00 x 4 Rounds
15/12 Cal Row
10 Bar Facing Burpees
Max Push Press (115/80)
3. Gymnastics
5 x 5-10 Unbroken C2B
Tuesday 10.3.2017
Ladies Night!
1. "Undertow"
5 Rounds of:
200m Run
30 Double Unders
9 Hang Squat Cleans (115/80)
2. Midline
For Quality:
21-18-15-12-9
Weighted Abmat Sit-ups (25/15)
Weighted Hip Extensions (25/15)
3. Gymnastics Test
1 attempt for max reps:
Strict HSPU
Monday 10.2.2017
Smyttynowe Rockfest Half Marathon! Great work crazies!!
1. "Eighteen Wheeler"
AMRAP 18
18 Cal Schwinn/ 12 Cal AB
15 Wall Balls (20/14)
12 Alternating DB Snatches (50/35)
9 T2B
2. Back Squat
2 Rounds:
7 @ 70%
5 @ 75%
3 @ 80%
Rest 2:00 betweeen sets
3. Gymnastic Test
1 attempt max reps:
Ring Muscle Ups
Friday 9.29.2017
Flying high!!
1. Power Clean
15:00 Build to Heavy Single
2. “Pull Over”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees
3. EMOM 12
Odd: 10-12 GHD Sit Ups
Even: 10-12 Hip Extensions
Thursday 9.28.2017
Its going to be a loooong commute from Nebraska...
1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: GOAT 2
Mandatory Movement:
8-10 Alternating DB Step Ups (55/35)
2. ROMWOD
Wednesday 9.27.2017
My WCW this fine WLW :)
1. "Weightlifting Wednesday"
Pausing* Front Squat:
Build to Heavy Single
*3 sec pause
Front Squat:
Build to Heavy Single
2. “Doubled Over”
AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders
Tuesday 9.26.2017
Congrats ladies!