11.01.16 Tuesday

Lucille Ball + Olympic Weightlifting = Priceless!
Lucille Ball + Olympic Weightlifting = Priceless!

STRENGTH:
Turkish Get Up
*Accumulate 20 total reps working up to a challenging weight.
*15:00 Time Cap

METCON:
MAIN WOD:
For time:
800m Run
21 Burpees onto Plate (45/25#)
Rest 3:00
400m Run
15 Burpees onto Plate
Rest 3:00
Row 200m
9 Burpees onto Plate

**ALT WOD (if you DID NOT do Fran on Monday)**
4 RFT:
20 DB Thrusters (30/20#)
15 Burpees
10 Pull-ups

AFTER PARTY:
5:00 of Static Stretching
_____________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
For Time with a Partner:
Run 800M
50 Slam Balls
Run 400M
50 Slam Ball Passes (squat then pass)
Run 800m
50 Slam Ball Partner Sit ups

AFTER PARTY:
50 Banded Push Downs
50 Banded Pull Aparts
If time remains – Mobility!

WOD: How do you fix a jack-o-lantern?

10.31.16 Monday

Happy Halloween from the CFE Crew!
Happy Halloween from the CFE Crew!

STRENGTH:
Squat Clean Thruster: 4 x 1, adding weight each set.
*After last set perform “Fran Prep” –
3 Rounds of:
5 Burpees
4 Thrusters (up to work weight for Fran)
3 Pull-ups (whatever scaling option you choose)
*Rest 1:00 after each round.

METCON:
“Fran”
For time:
21-15-9
Thrusters (95, 65)
Pull-ups
*10min CAP*

AFTER PARTY:
50-100 Banded Leg Curls

QOD: Which part of a road do Ghost’s love to travel the most?

10.29.16 Saturday

Handstand holds are great for upper body and core strength!
Handstand holds are great for upper body and core strength!
METCON:
AMRAP 33:00 w. a partner:
40 Calorie Row
40 Wallballs (20, 14)
4 Wall Climbs
2 Rope Climbs (or 5 Strict Chin-ups ea athlete)
*Scale as needed. One person works and split work however desired.”

QOD: What are you going to be for Halloween on Monday?

10.28.16 Friday

Lin pushing through 50 reps of front rack reverse lunges!
Lin pushing through 50 reps of front rack reverse lunges!
STRENGTH:
Speed Front Squats: 8 x 3 @65%, every 60s.
– All sets should be as explosive as possible.
– Only add weight from last week if all sets were fast.

METCON:
For time:
10 Deadlifts (155, 105)
15 T2B
10 Squat Cleans (155, 105)
15 T2B
10 Power Clean + Jerks (155, 105)
15 T2B
Rx+:(185, 125)
*10min Time Cap*

AFTER PARTY:
25 Banded Hip Flexor Pulls each
Weighted Sit-ups: 3 x 12-15.

QOD: You walk across a bridge and you see a boat full of people yet there isn’t a single person on board. How is that possible?

10.27.16 Thursday

6:30 PM class working through the World's Greatest Stretch!
6:30 PM class working through the World’s Greatest Stretch!
GPP/Gymnastics:
1) Farmer Carry: 4 x 100 meters @AHAP. Rest 60s.
2) Handstand Hold: 4 x 10-30s. Rest 60s.
Scaling for HS Holds:
-Wall HS Hold
-Headstand
-Feet-elevated Handstand (hips over shoulders)
-HS Kick-ups

METCON:
WOD 1: Max UB Double Unders
WOD2: Sprints: 10 x 50m.
_______________________________________________________________________________
5:30 PM BootCamp Class

Metcon:
AMRAP 4:00:
10 G2OH w/plate
20 Russian Twists w/plate (10 ea side)
*Rest 2:00*
AMRAP 4:00:
10 Bicep Curls with DBs
20 Front Rack Reverse Lunges w/DBs (10 ea side)
*Rest 2:00*
AMRAP 4:00:
10 Box Jumps/Step Ups
5 Burpees

AFTER PARTY:
Can you guess how many meters are in 50 strokes?
*Before athlete starts rowing, have them guess how many meters they will row in 50 strokes.
*Whoever is the closest wins!

QOD: What starts with the letter “t”, is filled with “t” and ends in “t”?

10.26.16 Wednesday

Coach Ann is pointing out a good pair of glutes and the importance of mobility!
Coach Ann is pointing out a good pair of glutes and the importance of mobility!

STRENGTH:
Split Jerk (10 x 2 @ 80%)
-From the rack
-Take 2-3 sets to warm-up
-Go 5-10# heavier than last week if feels good

METCON:
Three Wise Men Tribute:
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here.

After Party
100 Banded Pushdowns
100 Banded Pullaparts
_____________________________________________________________________________________
5:30 PM BootCamp WOD

Metcon
400M Run – Max Effort
*Rest 5:00*
Max KBS in 2 min (53/35#)

After Party
*2 sets of 10 Bird Dog (on hands and knees)
*For more of a challenge, perform movement in plank position (hands and toes)
*Mobility if time permits!

QOD: What is your favorite Halloween candy?

10.25.16 Tuesday

Patrick is all American rocking his American flag bandana and an "I Voted Today" sticker!
Patrick is all American rocking his American flag bandana and an “I Voted Today” sticker!

METCON:
For time:
Run 400 Meters
50 SDHP (75, 55)
Row 500m
50 Thrusters (75, 55)
Row 500m
50 Front Rack Reverse Lunges (75, 55)
Run 400 Meters

STRENGTH/SKILL:
3 Rounds of:
1a) Bottoms-Up KB Carry x 50 ft. ea. Rest 15s.
1b) Weighted Plank x 30s. Rest 15s.

AFTER PARTY:
Lax Ball on Calves + Foam Roll IT Bands
________________________________________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
With a Partner, 5 Rounds for time:
Partner 1 performs:
10 Pushups
10 DB Thrusters
10 Ring Rows
*Partner 2 holds wall sit while partner 1 works and switch when partner 1 completes round*

AFTER PARTY:
Accumulate 100 Flutter Kicks (both legs = 1 rep)

QOD: Can you find a five letter word, which, when typed in uppercase, reads the same upside down?
*Hint – the word starts and ends with an S*

10.24.16 Monday

Great turn out for the Free Community WOD on Saturday!  Make sure to bring your friends to the next one in November!
Great turn out for the Free Community WOD on Saturday! Make sure to bring your friends to the next one in November!

METCON:
2 Rounds of:
400m Run
25 KBS (53/44)
25 Burpees
Rest 5:00
*Score = fastest round
*6:00 Cap/Round

STRENGTH/SKILL:
Romanian Deadlift (4 x 8)
Rest 60s.
Barbell Row (4 x 12)
Rest 60s.

AFTER PARTY:
Banded High to Low Woodchop: 3 x 8 ea.

QOD: What starts with an E, ends with an E and usually contains only one letter?

10.22.16 Saturday

FREE Community Workout Saturday at 9AM!  Bring your friends and enjoy the fantastic fall weather!
FREE Community Workout Saturday at 9AM! Bring your friends and enjoy the fantastic fall weather!

METCON:
“Don’t Drop the Baby”
In teams of 3, AMRAP 21:00:
30 Burpees
Run 600 meters (200m ea)
30 Goblet Squats (44/35#)
Run 600 meters (200m ea)
*One person works, one rests, one Holds KB.

QOD: You can tear one off and can scratch my head and I am black, but once was red instead. What am I?

10.21.16 Friday

Kellee has her game face on during the snatch component of the Olympic Weightlifting class!
Kellee has her game face on during the snatch component of the Olympic Weightlifting class!

STRENGTH:
Snatch (5 x 1 @ 50%)
*Working on the Squat Snatch with Loads of 50% or Less.
*This is a skill session.
*Rest 90s.

METCON:
EMOM 16:00:
Minute 1: 30s 10m Shuttle Sprints
Minute 2: Max Double Unders in 30s
Minute 3: Max Box Jumps w. step down in 30s (24, 20)
Minute 4: KBS (53, 35)
*Score is total number of reps for all rounds.
*Each 10m sprint=1 rep.
*If athlete does not have DU, then 30s of DU attempts. SU’s not allowed.

AFTER PARTY:
5:00 of Static Stretching
5:00 Tissue Work

QOD: It’s so strong, it does not break, it’s so powerful, it penetrates a lake, sometimes it’s weak as a twig left out in the sun, it’s so wonderful it gives us the power to have fun. What is it?