Monday December 22nd

There will be some small changes to the class schedule during the week of Christmas. We hope that you enjoy this time with your family and friends for the Holiday.

Monday Dec. 22nd & Tuesday Dec. 23rd: Regular Schedule

Wednesday Dec 24th Christmas Eve: 7am, 9am & 11am, Open Gym 12-4 (5am and Evening Classes CANCELLED)

Thursday Dec 25th Christmas Day: CLOSED

Friday Dec 26th: 9am, 11am, 4pm & 5pm ONLY…(5am, 7am, Open Gym, 6pm & 7pm CANCELLED)

Saturday Dec 27th: Regular Hours

Happy Holidays!!!

 

Workout of the Day: 12 Days of Christmas

1 – 200M Run

2 – Power Cleans 95/65#

3 – Burpees

4 – Pull ups

5 – Back Rack Barbell Lunges 95/65#

6 – KB Swings 53/35#

7 – Box Jumps 24/20″

8 – Wallballs 20/14#

9 – Push Ups

10 – Shoulder to Overhead 95/65#

11 – KB Goblet Squats 53/35#

12 – Toes 2 Bar

(40 Min Time Cap)

 

Mobility: 

Spend 3 – 5 Min on each side smashing the quads with a barbell

Spend 2 Min on each side in a couch stretch with optional banded distraction

Saturday December 20th

Strength: Bench Press

4 sets of 3 @ 85%

Conditioning: 2000m Row for time

Don’t forget the Christmas party is tonight! Check our Events section and facebook for details!

Friday December 19th

Strength: Deadlift 3 sets of 8 @ 75% (use a training max of 90% if these number seem unrealistic) All reps should be done individually from a dead stop    Conditioning: 12 Min AMRAP 10 Burpees Over Medball (must be ball facing) 15 Medball Cleans 20/14# 20 Medball Sit Ups   Mobility:  Spend 3 – 5 […]

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Thursday December 18th

Workout of the Day: 5 Rounds for Time and Load 5 Unbroken Power Cleans + 5 Unbroken Front Squats 330M Sprint (Exactly 3 Minute Rest Between Rounds) Athletes choose the weight and include with their time   Mobility: You will have some extra time today to work on some much needed mobility. Work through anything that […]

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Wednesday December 17th

Workout of the Day: For Time and Load 25 Calorie Row 25 Ground To Overhead 25 Toes 2 Bar 100 Double Unders 25 Thrusters 25 Box Jumps 25 Cal Row (athletes will pick their own weight and include it as part of their score)  

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Tuesday December 16th

Olympic Weightlifting: A) Push Jerk + Split Jerk (2+1) 6 sets working up in weight as technique allows   B) Pause Back Squat (tempo = 31X1) 8 sets of 3 @ 65%, 1 Min rest between rounds   C) Snatch Balance 4 sets of 3, working up in weight as technique allows   Mobility: Spend […]

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Christmas Week Schedule Changes

There will be some small changes to the class schedule during the week of Christmas. We hope that you enjoy this time with your family and friends for the Holiday. Monday Dec. 22nd & Tuesday Dec. 23rd: Regular Schedule Wednesday Dec 24th Christmas Eve:7am, 9am & 11am, Open Gym (12-4), Evening Classes CANCELLED Thursday Dec […]

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Monday December 15th

Today we will be testing a classic benchmark WOD, “Cindy”, one that we haven’t done for a while. We will be retesting this 8 weeks from now on Monday February 16th. It’s really important that everyone who can comes in for this one, so you can have a score to compare against. The nice thing […]

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CFE Holiday Party Saturday Dec. 20th

Since we had so much fun last year, we wanted to have a Christmas/Holiday party again this year…. So join us Saturday December 20th for our Annual CFE Holiday Party! Shannon Murphy has been nice enough to open up her beautiful home to host this year’s festivities. There will be plenty of fun and games […]

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Friday December 12th

Strength Day: A) Speed Pulls 8 sets of 3 @ 65% B) Strict Press 5 sets of 5 C) Strict Bar Dips 5 sets of 8 – 12   Mobility: Spend 3 – 5 Min on each side smashing the triceps on a barbell Spend 2 Min on each side in a banded overhead distraction

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