6.1.18 FRIDAY

6.1.18 FRIDAY

CrossFit STRENGTH/SKILL Push Press: For Speed 5x3 @75-80%, every 60s METCON For time: 30-20-10 DB Alternating DB Snatch (50, 35) Wallballs (20, 14) Then, 800m run Then, 9-15-21 T2B *3 Wall Climbs after each set of...
05.31.18 THURSDAY

05.31.18 THURSDAY

CrossFit & BootCamp STRENGTH/SKILL 1: Wide Stance Box Squats (6 x 3 @68-70% of your Back Squat, every 60s.) 2: Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. METCON For total time: 21 Deadlifts (225, 155) 30 Goblet Squats (70,...
05.30.18 WEDNESDAY

05.30.18 WEDNESDAY

CrossFit METCON EMOM 24: Minute 1: 2 TGU each side Minute 2: 12 DB Thrusters Minute 3: 20 Renegade Rows Minute 4: 12 Alt. Weighted Step-ups Minute 5: 12 DB Hang Power Clean + Press (6 ea.) (Open Standard) Minute 6: 60s of Active Recovery. Choose between Bike, Short...
05.29.18 TUESDAY

05.29.18 TUESDAY

CrossFit STRENGTH/SKILL 1a) 1-Arm KB Rows: 3 x 8-10 ea. 1b) DB Seated Cleans: 3 x 12-15. 1c) Side Plank: 3 x 10s ea. METCON Every 3:00 x 9 Sets: Row 250 Meters BootCamp METCON 4 Rounds of: Single Unders x 60s Max Reps Burpees x 30s Max Reps Alternating Step-ups x 30s...
05.28.18 MONDAY

05.28.18 MONDAY

MONDAY, May 28th @ 8:00AM Join us for Memorial Day MURPH! Honor and remember the men and women of the armed forces that have lost their lives in defense for our freedom during the Hero WOD “Murph”. Everyone is welcome, CFE is to provide breakfast for all,...