Due to the high demand for the CFE Kids Summer Program, we are no longer accepting sign ups at this time. If you have any questions, please email Josh @ crossfitenhance@dmhhs.org or Kristin on the Crossfit Enhance facebook page. Sorry for any inconvenience this may cause. Thank you.
Attention Please!!!!
Reminder the Bus leaves the CFE parking lot at 6:00 am SHARP!!! Don’t be late. Return trip leaves the McCook Expo Center at 7:00 pm.
FOOD AND DRINK ARE ALLOWED (ALCOHOL INCLUDED).
NO MILK PRODUCTS. ALL CONTAINERS MUST HAVE LIDS.
To all CFE members going to Chicago (McCook Expo Center) to attend the NorthCentral Regionals. Ticket arrangements have been finalized. This is how to get yours. Call me when you get to the door, we’ll meet and I’ll give you a weekend wristband 217-358-2805. Also, T-shirts are being delivered Saturday to the event venue, we’ll pass them out there.
- one of the “Bosses”
and they are leaving me, a part time temp worker, in charge of the gym on Friday and Saturday.
So I’m feeling pretty good. Read more
Memorial Day Murph
Saturday May 26th, 2012
Step 1: Register through the link on the right hand side of the page labeled M.D.M.
Step 2: Sign up for the class on mindbody.
*Note: “Murphy” may be performed as an individual or as a team.
Individuals sign up as such. Team Captains sign up the entire team under their name.
Teams may consist of 2 or 4 team members.
Guests are welcome!! Guests fill out, sign the waiver, and bring it with you.
Click HERE for WAIVER.
Hog Roast will be held after everyone is finished with “Murph”. Make plans to hang out, eat, and socialize. Meat will be provided, please bring beverages and a side to share.
WHAT? NUTRITION SEMINAR
WHO? KEN SMITHMIER WILL BE PRESENTING PALEO WITH A TWIST.
WHEN? WEDNESDAY MAY 23, 2012 @ 7:15 P.M.
WHERE? CROSSFIT ENHANCE
COST? $5.00
SIGN UP IS AVAILABLE NOW IN THE WEB SCHEDULER. REGISTRATION (AND PAYMENT) IS REQUIRED TO ATTEND THIS SEMINAR.
MindBody is continuing to be updated. We apologize for the inconvenience.
Since May 1st, 2012 the New system has been up and running. Most of the problems we’re experiencing are individual in nature. Please report any problems you may be having by emailing us at crossfitenhance@dmhhs.org
**IF THIS PROCESS IS NOT COMPLETED BY THE DEADLINE DATE, A $15.00 LATE FEE WILL BE ASSESSED AND YOUR MEMBERSHIP WILL BE SUSPENDED UNTIL PAYMENT IS MADE IN FULL**
WHAT DO I DO IF…
I WAS INSTRUCTED TO PAY FOR APRIL AND DID NOT PAY BY THE DEADLINE :
Follow these instructions to pay for APRIL 2012: Read more
WHAT DO I DO IF…
I PAID FOR APRIL & NOW I NEED TO SETUP THE “AUTO RENEW” PROCESS
Follow these instructions to pay for MAY 2012 & SET UP AUTO RENEW:
Read more
WHAT DO I DO IF…
I’M IN ELEMENTS AND HAVE NOT PAID FOR ANYTHING YET
Follow these instructions to pay for Elements: Read more
WHAT DO I DO IF…
I’m finished with ELEMENTS, have paid $105 through the prior DMH billing system and need to set up monthly auto renew: Read more
Susan B. doing rail tie flips
Read about the MAY Athlete of the Month, Susan Barnes!
“E-Caf”
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is to row at least 3000 meters
*Bonus is 1 handstand push up for every 5 meters under 3000 meters.
Games = RX
Training = 1 HSPU (Toes on Box) for every 10 meters under 3,000m.
Fitness = 1 HSPU (Knees on Box/Seated DB Press) for every 20 meters under 3,000m.
POST SCORE & BONUSES (IF ANY) TO COMMENTS!
Ed finishing a KB Thruster.
“Football Gone Bad”
Three 5 minute rounds for reps/calories
1 minute at each of the following
1. DB Thrusters 45#/35#
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds *
*In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Games = RX
Training = 35#/25# DB Thrusters, 16″ Box Jump, Knee PU, Singles /3
Fitness = 25#/15# or less DB Thrusters, 12″ Box Jump, Knee PU, Singles /2
Post total score to comments.
Cory practicing his butterfly pull-ups
12 minute AMRAP
One rounds consists of:
1 Push Press @ 90% of 1 RM Press
1 Strict Pull Up
1 Push Press @ 90% of 1 RM Press
3 Strict Pull Ups
1 Push Press @ 90% of 1 RM Press
5 Strict Pull Ups
Games = RX
Training = Band Assist P.U.
Fitness = Jumping P.U.
POST TOTAL ROUNDS TO COMMENTS
Sprints!
Complete 10 rounds of:
40 yard sprints
*The focus is to run at maximal speed for all 10 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints
CFE KIDS PARENT MEETING TONIGHT (5/14/12) AT 7:00 P.M.!
What? CrossFit Enhance Kids Parents Meeting
Where? CrossFit Enhance
When? Monday night (5/14/12) @ 7:00 p.m.
Who? Parents who have children ages 5-16+ years old
Cost = $45/1 child, $55/2 children, $65/3+ children – For the 8 week summer program!
If you are a parent with a child ages 5-16+, then this meeting is for you. We will discuss class schedule, upcoming events, and how to get your child started in the CFE Kids program.
Any questions about this meeting can be posted to the comment section. See you on Monday Night!
Bob F. working hard
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
-First 8 intervals are pull-ups
-Second 8 intervals are push-ups
-Third 8 intervals are sit-ups
-Fourth 8 intervals are squats
There is no rest between exercises.
Post lowest total of reps from all intervals to comments.
Example: Push-up = 10, 10, 8, 7, 7, 8, 6, 7…..6 is the score for that exercise
Randy F. jerking the bar overhead.
20 Minute AMRAP:
21 KBS (1.5 pd./1 pd.)
Row 500m/Run 400m (Alternate Every Round)
Games = RX
Training = 1 pd./26#
Fitness = 26#/18# or less
POST ROUNDS & REPS TO COMMENTS!
Watch Rob Orlando beast 100 squats @ 200#!
POST WHAT CURT R. IS THINKING TO COMMENTS
For time:
21-15-9
Power Snatch (95#/55#)
SDHP (95#/55#)
TTB
Games = RX
Training = 75#/45#, Knees to Elbows
Fitness = 55#/35# or less, Knees as High as Possible
POST TIME TO COMMENTS!
Lew S. working on kipping pull-ups
12 min AMRAP
200m Run
21 Burpee Box Jumps (24″/20″)*
*Reduce the number of Burpee Box Jumps by 3 reps each round*
Score = Total Burpee Box Jumps
*IF it rains, then 10 min. AMRAP of Burpee Box Jumps*
Games = RX
Training = 20″/16″
Fitness = 16″/12″ or less
POST SCORE TO COMMENTS!
