01.24.18 WEDNESDAY

01.24.18 WEDNESDAY

CrossFit STRENGTH/SKILL 1: Rope Climb  2: Handstand Push-ups (5 x 4-6. ) METCON 4 Rounds for total time:30 Double Unders20 Walking Lunges (BW) (total reps)10 Barbell Rows (135, 95)2 Wall ClimbsRest 90s. Rx+:(Hang Power Snatch in Place of Barbell Rows 115, 75) (10/8...
01.23.18 TUESDAY

01.23.18 TUESDAY

CrossFit Metcon AMRAP 26: Row 500 Meters 9 Burpee Box Jumps w. step down (24, 20) 12 Abmat Sit-ups 15 Air Squats BootCamp Metcon 12 min EMOM ODD: 12 DB Reverse Lunges (hold 1 DB at chest)  (35/25#) EVEN: 10 DB 1-arm Push Press Right 10 DB 1-arm Push Press Left...
01.22.18 MONDAY

01.22.18 MONDAY

CrossFit STRENGTH/SKILL 1: Squat Clean Thruster (Build to a heavy Single in 10:00) 2: Pull-up Warm-up/Skill Work BENCHMARK METCON Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Question of the Day What fashion trend makes you cringe or laugh every time you see...
01.20.18 SATURDAY

01.20.18 SATURDAY

JOIN US THIS SATURDAY TO CELEBRATE CFE’s 5 YEAR ANNIVERSARY! – All members and family are welcome – Fun workouts and games for everyone to enjoy Click HERE to see what the first workout is… – CFE will supply hot dogs, please bring sides...
01.19.18 FRIDAY

01.19.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Sumo Deadlift (6 x 2 for Speed @70%, then 3 x 2 @80%) 2: Snatch + OHS (Work up to EMOM weight in 3-4 sets. ) METCON EMOM 10: 3 Touch N Go Power Snatches (135, 95) 4 Overhead Squats (135, 95) Rx+:(4 Power Snatch + 6 OHS) Question of the Day...
01.18.18 THURSDAY

01.18.18 THURSDAY

CrossFit SKILL REVIEW Gymnastics Skill Work EMOM 6: ODD Minutes: 20s Handstand Hold EVEN Minutes: 10 Pistols (total) (alternating or one side at a time). METCON AMRAP 20 w. a partner: 60s Row for Max Calories *1 Athlete rows 60s Max Cals while their partner rest for...