New Year New Focus!

CFE Coaching Staff: Michael, Carley, Ann, Jeremy and Claudia!
CFE Coaching Staff: Michael, Carley, Ann, Jeremy and Claudia!

2015 is here and it’s that time of year when people profess to make resolutions that don’t last. I’ve fallen victim to these resolutions myself…loose weight, workout at least three times a week, stop drinking beer and margaritas, etc! And after about a month or two, these resolutions are out the window!

So instead of wasting time on resolutions we want you to FOCUS on FUN in 2015! Sounds too simple doesn’t it? It is! If you focus on having fun, everything else will fall into place: losing weight, getting stronger, being healthier.

Your hour (or more) at the box is most likely the most FUN you will have all day! We’ve heard our members time and time again say they’ve had a bad day at work or a stressful day at home but once they finished their workout, they feel so much better! While they were being challenged by a tough workout or spending extra time on a specific skill or lift, they may or may not have realized that they were having FUN!

And guess what, these same people over time tell us how much weight they have lost, the new personal records they’ve set because they’re getting stronger and how their doctors are amazed at their low blood pressure and healthy test results.

In addition to our regular CrossFit classes, we will be organizing events like our 2 year anniversary and In-House Competition Saturday Jan 10th , seminars, clinics, specialty programs and social outings providing you with plenty of FUN opportunities in 2015! Keep an eye out on our website under Upcoming Events and our Facebook page for announcements.

One of the best ways to have FUN and loose weight (or gain weight for some) is a nutrition challenge. We will kick off our next challenge with a free seminar on Saturday January 17th – open to all CFE members and non members.

Want to get stronger, lift heavy stuff? Join one of Coach Claudia’s Olympic lifting clinics or six week programs to improve your technique. They are a guaranteed FUN time!

And of course our daily WODs will provide plenty of opportunities to improve your health (both mentally and physically). Look for benchmark testing to start the year off with strength cycles worked into the overall programming. FUN times ahead!

The staff at CrossFit Equality wants your time at the gym to be the most FUN you’ve had all day, all week, all year. With our help and your commitment to focusing on FUN in 2015, this will be your best year yet…that weight loss, those strength gains and a healthier you will be a positive and life changing bi-product!

To be apart of all the FUN, drop us a note here: https://crossfitequality.com/contact/

– Coach Ann

12.30.14 Tuesday

Throw back to January 2012.
Throw back to January 2012.

CrossFit Equality – CrossFit

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Advanced: 100 DU for time (not unbroken)
***OR***
Scaled: Max DU in 4 minutes, then 300 SU

15min AMRAP
800m Run
Then as many rounds of
5 HR Pushups
10 T2B
15 Box Jump Overs (24/20″)

After Party

2min max slam ball (25/15#) challenge
__________________________________________________________________________________________
6:00am CFLite Class
2 Rounds:
10 Ring Dips
20 OH Walking Lunges w/ Plate (45/25#)
30 Wall Balls (20/14#)
40 1-arm Alt DB Snatch (35/25#)
50 Russian Twists w/ plate

QOD: What are your New Years Eve plans?

12.29.14 Monday

Carley, Claudia and Ann got the blue pants memo!
Carley, Claudia and Ann got the blue pants memo!

CrossFit Equality – CrossFit

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Hang Power Clean + Squat Clean

Complete this complex 7x
Working up to 75% 1 RM Clean (aka Squat Clean)

Metcon (Time)

4 Rounds for Time:
10 Wall Balls (20/14#)
10 C2B Pull Ups
10 Med Ball Situps (20/14#)
10 Jumping Lunges
EMOM 3 Hang Power Cleans
@ 50% 1RM Squat Clean
Ball must touch ground in front of toes on med ball sit ups.
20min Cut Off. Add 1 sec for each rep not completed (exclude 3 hang power cleans)

After Party

2min max Slam Balls (25/15#) and/or 20 Fat Jump Ropes
________________________________________________________________________________________________
6:00am CFLite Class
5-10-15-25-15-10-5
Burpees onto Plate (45/25#)
Box Step Up with Sandbag on back rack

QOD: What was the best gift you received this Christmas?

12.27.14 Saturday-FREE Community WOD

BRING YOUR FRIENDS, FAMILY, COWORKERS, NEIGHBORS, etc, TOMORROW for our 9AM CLASS! FREE For members and non members! We typically do ONE FREE class a month and this is it for December! Take advantage of our FREE monthly class Saturday 12/27!

CrossFit Equality – CrossFit

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(No Measure)h3>Metcon (AMRAP – Reps)

Class divided into 4 teams.
Each team member works at one movement for 1min. Each team member reports their score to team leader after 1min is up. Team has 1min to transition to next movement. Score is total team points after all rounds completed.
1. Burpees
***1min rest***
2. Goblet Squats
***1min rest***
3. 1 Arm alt DB Push Press
***1min rest***
4. Sit Ups
***1 min rest***
Round 2
1. Push Ups
***1min rest***
2. Russian KBS
***1min rest***
3. 1 Arm Alt DB snatch
***1min rest***
4. Ring Rows
***1min rest***
Round 3
1. Mountain Climbers
***1min rest***
2. SDHP w/ KB
***1min rest***
3. 1 Arm Alt DB Row
***1min rest***
4. Hollow Body Rocks

12.26.14 Friday

Who's ready for some football?
Who’s ready for some football?

CrossFit Equality – CrossFit

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Metcon (AMRAP – Reps)

FOOTBALL FRIDAY!
This is a three man team workout. Each team will play two 12 minute halves with a 3 minute half time.
Scoring is as follows:
A touchdown (6 POINTS) is scored when a three man team completes 60 wall balls (20/14#) and 60 Lunges w/ KB (44/35) (2count=1 rep). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.
If you score a touchdown, the whole team must complete a 200m weighted carry (1 sand bag + 1 med ball + 1 KB (44/35) for the extra point (1 POINT).
A field goal (3 POINTS) is scored when the three man team completes 60 Parallette Jumps and 60 G2OH w/ Plate (45/25#). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.

After Party

2min Burpee Challenge

WEAR YOU FAVORITE NFL OR COLLEGE JERSEY OR TSHIRT FRIDAY AND GET A FREE COLD CAN OF FIT AID!

Who’s your favorite football team?

12.24.14 Wednesday and 12.25.14 Thursday – WE ARE CLOSED!

The box will be closed Christmas Eve and Christmas day so that the staff and our members can enjoy quality time with friends and family.

But that does not mean you don’t have to workout! Here are a few WODs for your home enjoyment:

WOD #1
1/4 mile run
then
3 rounds
20 walking lunges
10 burpees
20 pushups
then
1/4 mile run

WOD #2
3 rounds
Run 400m
40 Mountain Climbers
30 Sit ups
20 Squats
10 Hollow Body Rocks

Merry Christmas from the CFE Staff!

12.23.14 Tuesday

Happy Birthday Coach Carley!
Happy Birthday Coach Carley!

CrossFit Equality – CrossFit

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Metcon (Time)

(5) 10m Shuttle Sprints x 4 Sets
Touch ground at each end
Rest 30 sec between each set
Record best time

Coach Carley’s Birthday WOD (AMRAP – Rounds and Reps)

23min AMRAP
1 Front Sqt +2 Push Press + 3 Back Sqt (135/95#)
10 Pull Ups
15 Slam Ball Sit Ups (30/20#)
200m Run with Slam Ball

After Party

28 burpees or
2min Burpee Challenge (and if you don’t get to 28 burpees in 2min then you keep going till you get to 28!)

___________________________________________________________________________________________
6:00am CFLite Class
2min
Max Wall Balls (20/14#)
Rest 1min
8min AMRAP
5 Goblet Squats (44/35#
10 Ring Rows

We will be closed this Wednesday and Thursday, but that doesn’t mean you can’t workout…here’s a good wod you can do at home!
8 minute AMRAP
50 jumping jacks
10 squats
50 jumping jacks
10 pushup

12.22.14 Monday

Ugly Christmas Sweater WOD!
Ugly Christmas Sweater WOD!

CrossFit Equality – CrossFit

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Shoulder Press (3-3-3-3-3)

Metcon (Time)

25 KBS (53/44#)
50 DU / 150 SU
20 KBS
40 DU / 120 SU
15 KBS
30 DU / 90 SU
10 KBS
20 DU / 60 SU
5 KBS
10 DU / 30 SU

After Party

2 x 10 Tire Flips
Or 2min Challenge Burpees

_______________________________________________________________________________________________
6:00am CFLite Class
4 Rounds
500m Row
15 DB Push Press (35/20#)
30 Med Ball Sit Ups (20/14#)

12.20.14 Saturday – Ugly Christmas Sweater WOD!

Coach Michael's 2013 Ugly Christmas Sweater outfit!
Coach Michael’s 2013 Ugly Christmas Sweater outfit!

CrossFit Equality – CrossFit

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12 days of Christmas Version 2 (Time)

Performed like the song.  Individual or Team of 2
60min CAP
1. 100m run
2. Box Jumps (24/20″)
3. Thrusters (95#/65#)
4. Slam Balls (30/20#)
5. Burpees
6. Toes to Bar
7. KB Swings (53/35#)
8. Wallballs (20#/14#)
9. DU / 27 SU
10. OH Lunges (5 ea side, 45/25# plate)
11. Clean and Jerk (95#/65#)
12. Man Makers (2 DB: 35/20#)

This is a FREE class for all CFE Members – the WOD is scaleable to everyone’s ability – movements can be substituted! Put on your ugliest Christmas Sweater and come join the fun. Best Male and Best Female sweater each takes home a Free Bag of Progenex Protein – $60 value!