3.6.17 Monday

A few of the CFE crew members out at the HSLR BBQ Cookoff! The Jack Daniels tent should be renamed to the CFE Tent ;)!

Back Squat Wave:
3-2-1-3-2-1+. Rest 2:00
– Second Wave heavier than first wave.
– Last set is AMRAP set.
– Start at roughly 50% of your 1RM
– Beginner: Back Squat: 6 x 4-5. Rest 2:00>

In 5:00 Window:
Run 400 meters:
Remaining time:
Max Squat Cleans (155, 105)
Rest 3:00 + Repeat
– Score = Score #2

KB Reverse Lunge + RDL Combo: 3 x 6 (1 + 1 = 1 Rep). Rest 60s.
Abs: Athletes Choice!

QOD: Which Rodeo Houston entertainer, who appeared in 1962, was not of the 2 legged variety?

11.03.16 Thursday

Lisa E working through speed front squats!
Lisa E working through speed front squats!

Spend 10:00 working on ring transitions for Muscle Up skill today.
People that have muscle-ups can accumulate 15-30 reps and practice triple unders between sets.
GUESTS: Ring Rows 3 x 10

3 RFT:
40 Double Unders or 1min of DU Attempts
30 Air Squats
20 KBS (53, 35)
10 Alternating Pistols

5:00 of foam rolling calves, hamstrings, quads, lats
5:30 PM BootCamp Class

Buy In: 1000M Row
Then, AMRAP 12:00:
21 Wall Balls
15 Toe to Post
9 Box Dips (Tricep Dips)

Speed Skaters 3 x 10
If time remains – Mobility!

QOD: There was a green house. Inside the green house there was a white house. Inside the white house there was a red house. Inside the red house there were lots of babies. What is it?