WOD

01.03.19 THURSDAY

CrossFit STRENGTH/SKILL Paused Front Squat (5 x 3 @80%, every 90s.) METCON Every 4:00 x 5 Sets:30s Max Effort Row20 Air Squats10 KBS (70, 53) Rx+:(Alt. Pistols, total) (88, 70) BootCamp STRENGTH/SKILL Four sets of:- Double DB Alternating Reverse Lunges x 8 reps ea.-...

01.02.19 WEDNESDAY

CrossFit & BootCamp METCON 1) 5 Rounds of:60 yard Sledpull Powerwalk @heavy. 2) 5 Rounds of:Farmer Carry x 60 yards. 3) 5 Rounds of:200 Meter Shuttle Sprint. 50 Meters out, 50 meters back x 2 @80%  Fun Fact of the Day Galileo's middle finger is on display at a...

12.31.18 MONDAY

CrossFit ***11:30AM CLASS ONLY*** BENCHMARK METCON "2018" With a running clock:0:00-8:00Max Thruster from a Rack.*Total load from both athletes10:00-35:00 AMRAP of:Row 2018 Meters100 Thrusters (95, 65)100 Pull-ups Rx+:(115, 75) (C2B Pull-ups)

12.30.18 SUNDAY

CrossFit BENCHMARK METCON "LP 450" For Time100 Double-Unders10 Chest-to-Bars20 Toes-to-Bars30 Deadlifts (155/105 lbs)40 Push-Ups50 AbMat Sit-Ups40 Burpees30 Box Jumps20 Push Press (155/105 lbs)10 Power Cleans (155/105 lbs)100 Double-Unders The "LP 450" workout was...

12.29.18 SATURDAY

CrossFit METCON 5 Rounds with a partner:60s of Max Rep Wallballs (20, 14)60s of Max Rep KBS (53, 35)60s of Max Reps Curtis P’s (95, 65)60s of Max Calories Rower or Bike or Ski Erg60s of Rest Fun Fact of the Day  New Zealand is the fastest country in the world to start...

12.28.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Max Burpees in 60s  2: 10 Minutes of "GOAT" work on 1 Gymnastics Movement of the athlete’s choice METCON EMOM 20:Minute 1: Burpees: 50% of Max Set for all roundsMinute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)Minute 3: 10/6 Strict...

12.27.18 THURSDAY

CrossFit STRENGTH/SKILL Paused Front Squat (6 x 3 @75%, every 90s.) BENCHMARK METCON "CrossFit Games Open 11.1 and 14.1" 10-Minute AMRAP of:30 Double-Unders15 Power Snatches, 75# / 55# RX+: CrossFit Games Open 16.3  AMRAP 7 minutes10 power snatches3 bar muscle-ups...

12.26.18 WEDNESDAY

CrossFit & BootCamp METCON With a running clock with a partner with one athlete completing a full round at a time:0:00-10:00 Max Rounds of:10 Hang Power Cleans (135, 95)10 T2B20 Walking Lunges (BW)12:00-22:00Max 200 Ft. Trip of Farmer Carries (Use heaviest KB...

CHRISTMAS DAY

Merry Christmas from everyone at CFE! Enjoy your day with your family, friends and loved ones! We will see you tomorrow 🙂 

12.24.18 MONDAY

CrossFit *9:00AM CLASS ONLY* METCON AMRAP 20:2 Legless Rope Climbs4 Strict HSPU6 Deadlifts (275, 185)8 Goblet Squats (70, 53) Rx+:(315, 205) (88, 70) Fun Fact of the Day Flamingos are pink because they eat shrimp.