U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Mileitary vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Tuesday 11.21.2017
The best teammate yells "you can" louder than the voices in your head are yelling "you can't"
1. "Mixed Feelings"
5 Rounds, On the 4:00
12 Pull Ups
15 Deadlifts (135/95)
14/10 Calorie Assault Bike
2. Midline
2:00 L-Sit
Every break: 10 GHD Sit-Ups
3. Gymnastic Conditioning
Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack
Thanksgiving Holiday Schedule:
Monday(11/20)-Wednesday(11/22): Normal Schedule
Thursday(11/23): Closed for Turkey Day
Friday(11/24): TBD, Closed unless otherwise posted
Saturday(11/25): Turkey Throwdown
Monday 11.20.2017
Kids are ready to start the week!
1. "Denim"
AMRAP 15
60 Double Unders
30/21 Cal Row
15 OH Squats (115/80)
2. Snatch Complex
7 Sets Climbing of:
1 Power Snatch + 1 Low Hang Squat Snatch + 1 OH Squat
Then
3x1 Snatch (85-92%)
3. Gymnastic Conditioning
Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.
Thanksgiving Holiday Schedule:
Monday(11/20)-Wednesday(11/22): Normal Schedule
Thursday(11/23): Closed for Turkey Day
Friday(11/24): TBD, Closed unless otherwise posted
Saturday(11/25): Turkey Throwdown
Friday 11.17.2017
Makin' Moves
1. Back Squat
5 Sets of 3
2. "Leg Stand"
8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
3. Conditioning
(optional, immediately following "Leg Stand")
Rest 3:00
8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest
Rest 3:00
8 Rounds:
:20 Seconds Calorie Row
:10 Seconds Rest
Thursday 11.16.2017
A little TBT for today's team of 3!
1. "Farmers Tan"
Team of 3
AMRAP 20:
200m Farmers Carry (70/53)
50/35 Cal AB
200m Farmers Carry(70/53)
75 Wall balls (20/14)
2. ROMWOD
3. Oh yeah, also REGISTER for the Turkey Throwdown!
Wednesday 11.15.2017
First Comp and he killed it!
1. Register for the Turkey Throwdown: HERE!!
2. “Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
3. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken C2B
Rest 2:00
10-9-8-7-6-5-4-3-2-1
Unbroken T2B
Tuesday 11.14.2017
Box Jumps under the spotlights!
1. Register HERE for the Turkey Throwdown
2. Power Snatch
EMOM 10
2 Power Snatch
3. "Double Down"
4 Rounds
15 Power Snatch (75/55)
30 Double Unders
250m Row
4. Gymnastic Conditioning
Strict HSPU
Max Set
Rest 3:00
3 sets of 30%
Monday 11.13.2017
What a great day!
1. "Dirty 30"
30 Box Jumps (24/20)
30 C2B
30 KB Swings (53/35)
30 Front Squats (115/80)
30 T2B
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
2. Back Squat
4 Rounds
:30 Max reps back squat @70%
2:30 Rest
3. Gymnastic Conditioning
Ring Muscle Ups
3 Rounds
25% Max
35% Max
45% Max
Friday 11.10.2017
1. "Josh"
For time:
21 OH Squat (95/65)
42 Pull Ups
15 OH Squat (95/65)
30 Pull Ups
9 OH Squat (95/65)
18 Pull Ups
U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.
Thursday 11.9.2017
This week has you like...
1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: 10/7 Cal AB
*Order may vary
2. ROMWOD
Wednesday 11.8.2017
When the WOD calls for a weighted carry but you need to be hands free...
1. Deadlift
5 sets of 3
2. “Dead Sprint”
Teams of 2
AMRAP 18:
7 Deadlifts (225/155)
100 Meter Run
7 Box Jumps (24/20)
*Alternate Every Round*
Tuesday 11.7.2017
Big showing for SNHU Hockey at CFE this weekend!
1. "Criss Cross"
AMRAP 15
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 T2B
2. Midline
5 Rounds For Quality
4 L Pull Ups
8 Ring Push Ups
12 Cal Row
3. Gymnastic Conditioning
Strict HSPU
2 Rounds of:
60% max
50% max
40% max
Minimal rest between sets, 2:00 between rounds
OR
6x3 Strict HSPU Drill (Full ROM)
Monday 11.6.2017
Just a couple 'a upside down CFE Spartans
1. Thruster
Biold To A Heavy Set of 5
2. “Hopped Up”
AMRAP 7:
3 Thrusters (95/65)
3 Lateral Burpees
6 Thrusters (95/65)
6 Lateral Burpees
9 Thrusters (95/65)
9 Lateral Burpees
Add 3 Repetitions per round.
3. Squat Snatch Complex
Every 1:30 x 7 rounds
1 Hang Squat Snatch + 1 Squat Snatch
Climbing
4. Gymnastic Conditioning
Ring Muscle Ups
3 Rounds Of:
20% Max
30% Max
40% Max
2:00 rest between rounds
OR
6x3 Strict Pull Ups
6x3 Strict Ring Dips
Friday 11.3.2017
Excited to have this lovely lady back in class!
1. “Saved by the Bell”
5 Rounds:
21 Air Squats
10/7 Calorie Assault Bike (15/10 Calorie Schwinn Bike)
9 Alternating Dumbbell Snatches (50/35)
2. Front Squat
6x2
Sets 1&2 @ 80%
Sets 3&4 @ 85%
Sets 5&6 @ 90%
3. Gymnastic Conditioning
5 Rounds
1 Min Row (easy)
40% Max HSPU
Thursday 11.2.2017
Our kids love their barbells!
1. “Annie On The Run”
100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run
Runs completed with Med Ball (20/14)
2. 10-15:00 GOAT Work
Wednesday 11.1.2017
I knew our members were pretty super
1. “Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Tuesday 10.31.2017
One more day to vote!! Hop on over to the CFE Facebook page to cast yours!
1. “Kelen Helly”
For Time:
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
2 Rounds of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
2. Midline Development
50 Strict T2B
3. Gymnastic Conditioning
Strict HSPU
2 Rounds
55% max
45% max
35% max
Minimal rest between sets, 2:00 rest between rounds
OR
Full ROM Strict HSPU Drill of choice
6x3-5
Monday 10.30.2017
A Spooktacular Friday Night Frights!
1. “Power Down”
For Time:
15-12-9
Calorie Row
Power Snatch (95/65)
directly into…
15-12-9
Calorie Schwinn Bike (10-8-6 AB)
Clean and Jerks (95/65)
2. Squat Snatch*
EMOM 12
Minute 1 - 3 @ 75%
Minute 2 - 2 @ 80%
Minute 3 - 1 @ 85%
Minute 4 - Rest
*Replace with Squat Clean if needed
3. Gymnastic Conditioning
Ring Muscle Up
2 Rounds of:
45% MAx
35% Max
25% Max
Minimal rest between sets, 2:00 rest between rounds
OR
6x3-5
Ring Muscle Up drill of choice
Friday 10.27.2017
Its that time again!
1. " Walking-Dead Ahead"
In teams of 3 For Time:
300/250/200 Cal Assault Bike*
While 1 teammate is working the others are working through AMRAP
15 Deadlifts (135/95)
15 Burpee Box Jump Overs
15 Push Jerks (135/95)
*You can only work on the AB while your team is working through the AMRAP...
If they are both resting, so are you!
Thursday 10.26.2017
Consistency is paramount