9.30.17 SATURDAY

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CROSSFIT

BENCHMARK METCON
Partner Rowing Cindy
In teams of 2 for time:
AMRAP 30:
2:00 Max Calories Row
Max Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
or
Rx+: Partner Rowing Mary
In teams of 2 for time:
AMRAP 30:
2:00 Max Calories Row
Max Rounds of “Mary”
5 HSPU
10 Alt. Pistols
15 Pull-ups

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Question of the Day 

What is your favorite topping on pizza?

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9.29.17 FRIDAY

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CROSSFIT

STRENGTH/SKILL
Sumo Deadlift (for Speed: 5 x 3)
Seated Box Jumps
BENCHMARK METCON
“Texas”
AMRAP 12:
10 Bar Facing Burpees
10 Front Squats (135, 95)
10 T2B

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Question of the Day 

If you could travel in time, which influential figure would you most like to meet? What question(s) would you ask him/her?

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9.28.17 THURSDAY

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CROSSFIT

GYMNASTICS
Gymnastics Skill Work:
EMOM 10:
ODD Minutes: Pistols x 40s of work
EVEN Minutes: Kipping x 40s of work
METCON
Tabata (8 intervals of 20s work/10s rest)
1) Hand Release Push-ups
2) BW Reverse Lunges in place
3) Russian KBS (70, 53)
4) Mountain Climbers
5) Russian Twists w. a plate

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BOOTCAMP

METCON
AMRAP 30 in Teams of 3:
Run 600 Meters
30 Wallballs
300 Meter Farmer Carry, AHAP
30 Abmat Sit-ups

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Question of the Day 

If The Rock and Kanye West DID run for President, who would you vote for and why?

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9.27.17 WEDNESDAY

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CROSSFIT

STRENGTH/SKILL
1): Floor Press (w. a pause: 9 x 3)
2): 1-Arm KB Row (3 x 10 ea.)
BENCHMARK METCON
Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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BOOTCAMP

METCON
4 Rounds of Strength Circuit:
1a) 8 DB Pronated Grip Bench Press. Rest 30s.
1b) 8 Ring Rows w. pause at top. Rest 30s.
1c) 8 each KB Reverse Lunges. Rest 30s.
1d) 8 Calorie Row

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Question of the Day 

What is your favorite fast food restaurant? It doesn’t have to be healthy…

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Hurricane Harvey Fundraiser

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Hurricane Harvey will no doubt be one of the worst (if not the worst) natural disasters to hit Houston and South Texas.  Thousands and thousands of cars, homes and businesses were flooded.  

If you have ever experienced flooding yourself, you know how life changing it is.  Your world is instantly turned upside down.  Everything you’ve worked so hard to build is lost…. furniture, clothes, floors, the walls of your home just to name a few.  All of this takes time, energy and money to replace.  

For three of CrossFit Equality family members, Jordan and Amber Regan and Ashely Reynoso and her family, they unfortunately are experiencing the challenge of rebuilding after their homes flooded during Harvey.  

Our awesome community at CFE decided to help them out financially by hosting a fundraiser workout on September 15th!  During this fundraiser, the CFE members donated over $1,200.  With an extra $1,000 donated by CFE it brought the total up to over $2,200!!  Amazing!!

After watching the video you may be wondering why aren’t Jordan and Amber getting an envelope full of money?  Well, they graciously and humbly decided they wanted all of the proceeds to go to the Reynoso family.  What an amazing act of kindness and giving!

Thank you to everyone who donated their time and money to help these guys get back on their feet.  Your support and generosity during this disaster is a testament to the power of community, the CFE community!

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9.26.17 TUESDAY

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METCON
4 Rounds For Total Time:
Row 500 Meters
15 Box Jumps w. step down (24, 20)
20 Abmat Sit-ups
50 Double Unders Rest 2:00
STRENGTH/SKILL
Accumulate volume in 8:00.
– Banded Alphabets (both sides)
– DB Reverse Lunge + RDL Combo x 6 each
– Banded Pushdowns x 15.

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METCON
5 Rounds of:
30s of Alternating Box Step-ups
30s of Rest
30s of Sumo KB Deadlifts
30s of Rest
30s of Mountain Climbers
30s of Rest
30s of Burpees
30s of Rest

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Question of the Day 

What was your favorite cartoon as a kid?

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9.25.17 MONDAY

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WEIGHTLIFTING
Back Squat (Wave: 3-2-1-3-2-1+)
BENCHMARK METCON
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

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Question of the Day 
How was your Sunday?

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9.23.17 SATURDAY

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SMALL-ER
3 Rounds For Time
600 Meter Row
30 Burpees
30 Box Jumps (24 in)
400 Meter Run
2XDT
10 Rounds For Time
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Push Jerks (155/105 lbs)
KYLE
4 Pistols
25 KBS (53/35)
50 Push Ups
75 Pull Ups
50 Push Ups
25 KBS (53/35)
4 Pistols

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9.22.17 FRIDAY

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STRENGTH/SKILL
Sumo Deadlift (For Speed: 5 x 4 @65%)
Seated Box Jumps (Distance in Height)
BENCHMARK METCON
“Karen”
For Time:
150 Wall-Ball Shots, 20# / 14#

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 Question of the Day
Will we see you tomorrow for the WTF Fundraiser Event?

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