Monday 09/01/140

Labor-Day-Weekend-6 (2)

Workout of the Day
Reminder! Only 1 class tomorrow, 10am!! BBQ to follow, bring your family! We will provide meat, bring a side if you like and any drinks you want. See you all there!!!

Post your scores to the Whiteboard.

Friday 08/29/140

Friday - Hangin around

 

Workout of the Day
Row 1000m
then
3 Rounds
50 double unders (2 to 1 for singles)
50 shoulder to overhead (45/35)

Stagger starts as needed

Post your scores to the Whiteboard.

Thursday 08/28/140

 

Tuesday - mike

Mike

Workout of the Day
Strength – 5×3 Front Squat – work up to a heavy triple for the day
then
3 Rounds
12 overhead squat (135/95)
12 bar facing burpees
400m run

Post your scores to the Whiteboard.

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CFE LABOR DAY SCHEDULE

We will have having 1 workout on Monday, Sept 1 for Labor Day at 10AM…and it will be a super fun one! We will also be having a BBQ afterwards at the gym. We will be providing all of the meat but bring a side for the rest of your CFE family to share and any drinks that you’d like for yourselves…and please invite your family as well!

Wednesday 08/27/140

Wednesday - Joel

Joel

Workout of the Day
Skill day! – spend 15 minutes on a skill of your choice
then
15-12-9-6-3
Pullups (chest to bar if you have them)
Jumping Lunge
Kettlebell swing (24/16)

Post your scores to the Whiteboard.

Tuesday 08/26/140

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Workout of the Day
Power – Push Jerk – 5×2 – Increase weight each set
then
12 minute AMRAP
8 toes to bar
8 power snatch (95/65)

Post your scores to the Whiteboard.

Monday 08/25/140

Funny-fitness-pictures-go-hard

 

Workout of the Day
“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall-ball shots, 20 pound ball

Mobility post wod – couch stretch, calf stretch
Post your scores to the Whiteboard.

Friday 08/22/140

Group stretch

Group stretch

Workout of the Day
Skill Work!! 10 minutes to chip away at the skill of your choice
then
3 Rounds
1 minute wallballs (20/14)
1 minute situps
1 minute air squats
1 minute kettlebell swings (24/16)
1 minute burpees
2 minutes rest

Post your scores to the Whiteboard.

Thursday 08/21/140

 

Dane

Dane

Workout of the Day
Strength – Back Squat – 6×3 – Try to increase weight each set – work up to a heavy 3 rep for the day
then
40 hang dumbell snatch (55/35)
30 pullups
5 wall walks
30 hang dumbell snatch
20 pullups
5 wall walks
20 hang dumbell snatch
10 pullups
5 wall walks
18 minute time cap

*hang dumbell snatch starts between the legs, the dumbell must drop below the waste
**break up snatches evenly between right & left, choose your own rep scheme to do so

Post your scores to the Whiteboard.

Wednesday 08/20/140

photo

Welcome to the family Brynn

Workout of the Day
Skill Day!!! 15 minutes to work on the skill of your choice
then
As far as possible in 9 minutes
1 Shoulder to Overhead (135/95)
1 Box Jump
2 Shoulder to Overhead
2 Box Jump
3 Shoulder to Overhead
3 Box Jump
etc.
Continue to increase 1 rep for each movement until 9 minutes is up

Post your scores to the Whiteboard.