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Thursday 170921

I. General Warm-up 3 Rounds 25ft Duck Walk 10 Ring/Bar Inverted rows 25ft Bear crawl 1 Wall walk   II. Workout Of The Day Every 4:00 for 5 rounds complete: 400m Run 250m Row or 500m Row 200m Run *scale distances as needed, rounds should take between 2:30-3:30   III. Recovery 4:00 couch stretch each side  

Wednesday 170920

I. Warm-up: 3 Rounds 3-5 Empty Bar Hang Muscle Snatch :30 Left Leg Straddle Pulses (pointed toes) 15-30 Double Unders (or :30 DU Practice) :30 Right Leg Straddle Pulses (pointed toes)     II. Workout of the Day: Rx: AMRAP5 30 DU Buy In 15 Hang Power Snatch (95/65) 15 TTB -Rest 5:00- AMRAP5 30 DU Buy In 10 Hang Power Snatch (95/65) 10 TTB   Scale 1: AMRAP5 15 DU or 60

Tuesday 170919

CFE ANNOUNCEMENTS: OCTOBER SAVINGS TO KICK OFF OUR 9TH YEAR OF FITNESS!!! October begins the 9th year of business for CFE, and to celebrate this we will have a couple big discounts available. First, to show our appreciation for our law enforcement, fire fighters, and active duty military, we will be reinstating discounted memberships, at only $65/month! In addition, any new member that begins in October will have the opportunity to p

Monday 170918

I. General Warm-Up/Skill 3 RNFT: 15yd. Walking Lunge 15yd. Broad Jump :30s Low Ring FLR or 1:00 Plank 1 Wall Walk   II. Transition and Build Up Build Power Clean/S2OH to working weight   III. Workout Of The Day Lurong Challenge Week 1 “Raising the Bar” WOD Rx: 9 minute AMRAP 8 Lateral Burpees Over Bar 7 Power Cleans @135/95 6 Front Rack Lunges (stationary) 5 Shoulder to Overhead

Friday 170915

I. General Warm-Up 20/16 Cal Row   3 RNFT: 5 Alternating "Perfect Stretch" per side 10 Table-tops 10 Kips on pull-up bar   II. Workout Of The Day Partner WOD 20 Minute AMRAP 50 Strict HSPU (scale: kipping, pike, or HR Push-up) 50 TTB (scale: straight legs above 90, KAHAP, toe-to-rig) 10 Rope Climb (scale: 3x sit-to-stand) 50 Pull-ups 50 GHDSU (scale: abmat sit-ups)     III. Accessory/Recov

Thursday 170914

I. General Warm-Up/Skill Row 500m/400m then.. Burgener Warm-up then... Build to working weight.   II. Workout Of The Day Rx Buy In: Row 1000m 5 Rounds 21 Double Unders 15 Wall Balls (20/14) 9 Snatches (135/95)   Scale 1 Buy In: Row 1000m 5 Rounds 21 Double Unders 15 Wall Balls (16/10) 9 Snatches (95/65)   Scale 2 Buy In: Row 750m 5 Rounds 21 Single-Unders 15 Wall B

Wednesday 170913

I. General Warm-Up 2 RNFT: 25’ bear crawl 25’ crab walk :20s hollow hold   II. Skill Handstand Walk Practice Athletes choose from these options: 5-12 sets of 5+ yards walking 5-12 sets of 2-3 yard walk into wall 5-12 sets of 10-20 shoulder taps on wall 5-12 sets of piked 1 around the world on a box 5-12 sets of 1-2 wall walks with :05s hold at top   III. Workout Of The Day Rx AMRAP

Tuesday 170912

I. General Warm-up 3x5 YTW’s (5# or less in each hand)   3 Rounds 5 SA DB OHS each arm 8-10 Inverted Rows/Ring Rows   II. Workout Of The Day Overhead Squat 3-3-3-3-3-3   III. Recovery 2:00 Straddle Stretch 2:00 Childs Pose  

Monday 170911

I. General Warm-Up 2 Rounds 8-12 Scap Depressions 8-12 Scap Push-ups 8-12 Reverse lunges   II. Workout Of The Day 9/11 Tribute WOD 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11 Push Jerks (125# / 85#)

Friday 170908

I. General Warm-Up Row 20/16 Cals Barbell warm-up: 2 rounds: 2 Power Cleans 2 Front Squats 2 Push Press 2 Back Squat 2 Behind Neck Push Press   II. Workout Of The Day With a partner: 6:00 AMRAP Bear Complex (switch every 2 reps) Rest 1:00   6:00 AMRAP Cals on Rower (switch every 10 cals) Rest 1:00   6:00 AMRAP Rope Climbs (switch every 2 reps) Rest 1:00   6:00

Thursday 170907

I. General Warm-up 2 rounds: 25ft high knees 25ft butt kicks 10 kips on bar 25ft shuffle jacks each way 25ft carioca each way 5 pull-ups   II. Workout Of The Day Run 1 Mile Rest 5:00 then… 21-15-9 Calorie Bike Pull-up *Scale pull-up as needed *Scale 2: Bike Cals: 15-10-5 *Score is total time including rest   III. Accessory/Recovery 1) 5:00 Recovery Walk  

Wednesday 170905

I. General Warm-up 3 rounds NFT: 10 SA DB Deadlifts/arm 10 Lateral Medball throws/side 10 Pike pulses 25ft Bear crawl   II. Workout Of The Day For Time: 50 Alternating DB Power Snatches 50 Wallball Shot 50 TTB 50 Alternating Pistols Rx: 50/35; 20/14 Scale 1: 40/25; 16/12 Scale 2: 30/20; 12/8 *Pistol scaling: Box squat Pistols; SL Box step-up/down   III. Recovery, Community 3:00 Sa

Tuesday 170905

I. General Warm-up Shoulder joint prep (10-20 reps each): Rolls (front/back) Circles (front/back) Body crosses (Phelps) (left over right/right over left) High 5’s (alternating right up left down/left up right down) Nerve floss rotations (alternating) Prone S-waves (laying face down, lift arms off ground, alternating one arm over back of head, one arm tuck behind back)   II. Workout Of The Day 10 Minutes to fin

Monday 170904

HAPPY LABOR DAY!! Reminder: today the only class workout will be at 8:00am. Open gym 9:00-12:00am. General Warm-Up Run 200m 20 Air Squats 15 Sit-ups 5-10 Pull-ups Workout Of The Day With a partner: 200 DU/300 SU Buy-in (100/150 each) then… 6 rounds: 45 Air Squats 27 Power Cleans 9 Strict Pull-ups (broken however) then… 800m Run Cash-out Rx: 155/105 Scale 1: 125/85 Scale 2: 95/65 Accessory/Recovery 1) 5:00 rec

Friday 170901

I. General Warm-Up 3 RNFT: 4 See-saw walks 10 Alt. Jump Lunge 10 Plank Rainbow makers   II. Workout Of The Day Partner WOD With a partner AMRAP 25: 12/9 Cal Row 12 Russian KBS 12 Box Jumps 12 Wallball Shots   Rx: 2.0/1.5; 24/20; 20/14 Scale 1: 1.5/1.0; 20/16; 16/10 Scale 2: 1.0/.5; 16/12; 14/8   III. Accessory/Recovery 5:00 Recovery Walk  

Thursday 170831

I. General Warm-up 3 Rounds 25ft Bear Crawl :20-:30 Hollow Hold :20-:30 Arch Hold 25ft Crab Walk   II. Workout Of The Day “Tabata Something Else” Tabata Pull Ups Tabata Push Ups Tabata Air Squats Tabata Sit Ups   Scale 1: Banded pull-ups Scale 2: Jumping pull-ups *no additional rest between movements *score is total reps   III. Recovery Sink Stretch 3:00 Pike Stretch 3:00

Wednesday 170830

I. General Warm-Up 300/250m Row then… 3 Rounds 1 Wall Walk 5 ring rows 5 GHD Back Extensions/10 Superman   II. Workout Of The Day EMOM20 1: 5-8 Strict Deficit HSPU/Strict HSPU/Pike Push-up/or 12-15 Seated DB Press (no kipping, no raisers) 2: 6 Lateral Single-Leg Box Step-ups/Leg 3: 5-8 Strict C2B Pull-up/Strict Pull-up or 12-15 Ring Row (no bands, no jumping, no kipping) 4: 10 Double KB Front Rack Walking Lu

Tuesday 170829

I. General Warm-Up 3 Rounds of the following complex:   3 Clean Pulls 3 Clean High Pulls 3 Muscle Clean 3 Hang Power Clean 3 Stationary Front Rack Lunges/leg   Rest between rounds and gradually increase weight. (coaches do first round as a group with empty bars)     II. Workout Of The Day Rx: AMRAP 4: 27/21 Calorie Row buy in… 15 Power Cleans (135/95) 12 BF Burpees Rest 4:00 AMRAP 4:

Monday 170828

I. General Warm-Up/Skill Banded Shoulder ER Stretch 1:00 per side Squat Therapy – 15-20 reps 15 PVC Pipe OHS w/Open hand Jog 200m   II. Workout Of The Day "Nancy" 5 Rounds For Time: 400m Run 15 OHS Rx: 95/65 Scale 1: 75/55 Scale 2: 55/35; 200-300m run *25:00 time cap   III. Accessory/Recovery Mash calves on bar or roller (Flexion & Extension) Childs pose 2:00-3:00

Friday 170825

ANNOUNCEMENT!!! We will be starting a new strength cycle at the beginning of next week. This is just like the last one, where you will be able to work through it on your own outside of class if you so desire. Sheets are available at the gym in the red room. This includes two days of primary lifts with 2 accessory movements for each day. If you have questions, please direct them to Coach Casey.   I. General Warm-Up 2 RNFT: 10 P

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