11.26.19 TUESDAY

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1a: Half-Kneeling Landmine Press (4 x 8 ea)
1b: Pull-ups (4 x 6)
– Rx+:(Band Resisted Pull-ups)
Every 4:00 x 4 sets:
20 Hang Power Cleans (95, 65)
20 Front Squats (95, 65)
20 Push Presses (95, 65)


11.21.19 THURSDAY

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1: Seated Box Jumps: 5 x 3
2: Banded Sumo Deadlift (6 x 3 @60% of 1RM)
3: Forward + Reverse Lunges: 3 x 16 each 
4: Weighted Plank


11.14.19 THURSDAY

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1: Seated Box Jumps (5 x 3)
2: Banded Sumo Deadlift (3/8 x 3 @55% of 1RM)
For time:
100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)


10.26.19 SATURDAY

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“Fight Gone Bad”

Three rounds of:  
Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories) 
1-minute rest

*60s at each station


07.03.19 WEDNESDAY

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With a 30:00 Running Clock:
2k Row
Then with the remaining time max rounds of:
100 Meter Farmer Carry (70, 53)
50 Meter Front Rack Barbell Carry (135, 95)
100 Meter Sledpush (Moderate Weight)


06.19.19 WEDNESDAY

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Power Snatch + OHS ( 5 x 2 + 3 )
For time:
Run 400 Meters
21 Power Snatch (115, 75)
Run 800 Meters
15 Power Snatch (135, 95)
Run 1 Mile
9 Power Snatch (155, 105)


Get a better night’s sleep

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Our daily routines are full of splendor, but they’re also full of mishap and tasking occurrences. We hit the box nearly everyday and workout like a monster – leaving sweat angels day in and day out. Some of us have children, entrusted with packing their lunches, helping them with homework, cleaning their beds, etc. And don’t get me started about work…..definitely not optimal and always seemingly chaotic (most of the time at least). There is more that goes on in a single day and sometimes we don’t have enough time for everything. So what do we do? We sacrifice sleep to get those things done – be it watching an extra episode of Lost in Space or going out with a friend for a late night at the club. People have different reasons for staying up late, but at the end of the day one thing is crucial – sleep.

Sleep is how your body is able to recover for the following day. It prepares you physically and mentally for your looping endeavors and does not fail to satisfy that need for relaxation. There’s no tricks to facilitate sleep, vitamins and medicines help temporarily, but your body becomes immune to their effects. However, there are some extremely simple tips to help you get a good night’s sleep. Here they are:


Your body tends to understand what time you usually go to sleep. You’ll start to feel the fatigue that comes with sleeplessness, but prioritize your wants. You’ll start to regret your decision to watch television or be on your extra bright phone when your body didn’t get enough rest the following day and you’re sore or extremely tired. Therefore, unplug! When you hit the room, turn everything off, don’t let the light draw you in because you have to wake up the next day!


If you feel restless or overly exhausted, don’t be afraid to take a nap. Naps are a great way to get in quick bursts of rest that we may have missed during the night. However, limit your nap to under forty-five minutes by setting an alarm clock. Sleeping more than that could cause you to go into a wave of sleep and prevent you from getting your much needed rest during the night. Nobody likes to be wide away at two in the morning knowing they don’t have to get up until six.


Working out on a daily basis might actually be one of the best tips to getting a better night’s sleep. The body’s ability to cool down after an intense high-calorie burning workout is what promotes falling asleep. In addition, exercise tends to decrease stress – one of the main factors and contributors to sleep deprivation. Thus, continue to exercise if you want to ensure your body and mind is ready for sleep during the night.


There you have it, a couple of tips to help you get a better night’s sleep. I hope the information above helped (even if it was just a little). Take into consideration that there are many more things you can do to facilitate your sleep, go online and do your research on trusted sites and make your own conclusion. Thank you all for reading!

Can’t sleep and want to see if exercise helps? SIGN UP FOR A FREE NO SWEAT INTRO TODAY! Get to know us, our facility and how we can help YOU get to your goals and some sleep!!!


A Thoughtful and Healthy Valentine’s Day

Valentine’s Day is just around the corner and traditionally we prepare to give the gift of chocolate – “food of the gods” – to our dearest loved ones. Like hunters and gatherers, we prowl through the aisles of our nearest grocery store at the last minute in search of the most expensive and sentimental box of candy we can find. We smile in satisfaction as we purchase additional balloons and flowers that match our chosen box, adding counterfeit effort to our nutritionally-lacking gift. Nevertheless, our loved ones become ecstatic at such a heart-warming gift and you as the giver get the credit you deserve.

However, there are ways to make Valentine’s Day as affectionate and keep it as healthy as any other day. Below are some tips and ideas on how to stray from the norm, keep Valentines intimate and satisfy your nutrition goals at the same time!


Keep it Chocolate/Candy Free

If you’ve been listening to your loved one the other 355 days of the year, you might have an idea of an even greater gift than chocolates/candy. Maybe he/she wants something specific that they’ve been hinting at for the past couple of months. These could be jewelry, tickets to a game, a trip somewhere, etc. Gifts like these are normally much more personal than chocolates/candy which make them 100% more intimate and thoughtful. However, if giving gifts like these show to be too pricey, a great alternative to chocolates/candy are an assortment of bright fruits. During this time, many stores sell fancy designed fruit assortments that scream “I love you” and they’re usually just as much as the chocolates, but look 10x prettier. Flowers can also be bundled and designed to the liking of your mate, making them much more personal than a box of chocolates. Think outside the box!

Stay Home

Another traditional move during Valentine’s Day is treating your loved ones to dinner at a restaurant. You take them out to their favorite place or somewhere you’ve never been and order something delicious for the two of you. You drink a little wine under a candlelit centerpiece as the room slowly darkens and some soothing music plays in the background. Now think about this, why can’t you have that at home? Imagine you’re at home, table is covered in a white tablecloth, a small lit candle in the center, a wine right next to it. Your loved one gets home to find red flower petals leading them to the dinning room. They see the table and the dimmed lights as you pull out their chair so they can sit. The microwave beeps as your two TV dinners finish cooking, making them laugh out loud, but appreciate all the work and thought you put into the whole thing. An experience like that will have your loved one remember that day forever. And hey! If you bought those new Lean Cuisine Dinners, you just saved hundreds of calories and cash money!!

Lastly, Stay Active

At the end of the day, Valentine’s Day may be an annual holiday, but it’s also just another day. Not only that but it lands on a Wednesday this year, right in the middle of the week. So…..Go work out! Head to the gym early that day so you can spend the rest of the day with your loved ones. Heck, bring them with you if they’re up for it and have a calorie-burning Valentine’s Day together! You know what they say, couples who work out together stay together.


In a day of love strive to show those you care about how much you truly care for them. It doesn’t have to cost you a dime, love can be expressed through mere words. Most of the time your loved ones just want to hear HOW MUCH you love them. Treat them good, treat them fair, listen and love. Have a wonderful Valentine’s Day!!!



“CFE is the best gym no doubt” – Kellee W.

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