Wednesday January 28th

Skill Test: 1 attempt at a Max Effort Toes 2 Bar (Record this number like it is a MAX! It is something we will be retesting)   Conditioning: CrossFit Open 12.3 18 Min AMRAP 15 Box Jumps 12 Push Press 115/75# 9 Toes 2 Bar   Mobility: Spend 3 – 5 Min on each side in a first rib mobilization …

Tuesday January 27th

Weightlifting of the Day: A) Rack Jerks 3 sets of 3 @ 70% 3 sets of 2 @ 80%   B) Halting Snatch Deadlifts 5 sets of 3 @ 85%   C) Snatch Balance (time permitting) 3 sets of 5   Mobility: Spend 5-10 minutes smashing thoracic spine with a foam roller or lacrosse ball Spend 2-5 on each side smashing …

Schedule Updates

Hey CFE Fam! We have a few things starting this week that we want to fill you in on as well as some small adjustments to the schedule based on your feedback. 5pm regular classes are back! Advanced/Competitors Classes will take place Monday, Wednesday & Friday 5pm-6:30pm as well as Saturday from 11:30am-1pm. CF Kids Classes are starting again this …

Monday January 26th

It’s test time!   Workout of the day: “Karen” Complete 150 Wall Balls for time Rest 5 Minutes 5 minute AMRAP 100 Double-unders 20 Muscle-ups ***This may not be the best workout to do for those who are competing at Battle of the Barracks on Saturday. You may want to work on some skills and drills related to your WOD’s, check …

Saturday January 24th

Strength: 12 Minute EMOM On Odd Minutes (1, 3, etc.): Complete 5 Box Jumps  30in/24in On Even Minutes (2, 4, etc.): Complete 8-12 Pushups   Conditioning: 3 Rounds For Time Row 500m 50 Double Unders 40 Abmat Sit Ups   Mobility: Spend 3-5 minutes smashing the calf using a kettle bell or foam roller Spend 2 minutes on each side doing a calf …

Friday January 23rd

Strength: Deadlift Build to a 1RM over 20 Minutes   Conditioning: 21 – 15 – 9 Barbell Lunges (L+R=2) 135/95# Pull Ups   Mobility: Spend 3 – 5 Min on each side smashing the low back with a lax ball while keeping the feet up on a box or a bench Spend 2 Min on each side in a spinal …

Thursday January 22nd

Strength: Strict Press 5 – 5 – 5 – 5 – 5   Conditioning: 10 Min AMRAP 3 – 6 – 9 – 12 – 15 – 18… Right Handed DB Snatch Left Handed DB Snatch Ring Dips (snatches must start on the ground and not from the hang)   Mobility: Spend 3 – 5 Min on each side smashing …

Wednesday January 21st

Conditioning: For Time 200M Run, 25 Wallballs 20/14# 200M Run, 20 Wallballs 200M Run, 15 Wallballs 200M Run, 10 Wallballs 200M Run, 15 Wallballs 200M Run, 20 Wallballs 200M Run, 25 Wallballs   Core Work: Tabatta Partner Reverse Leg Lifts 4 Min of 20 sec ON/ 10 sec OFF (then switch partners)   Mobility:  Spend 3 – 5 Min on …

Tuesday January 20th

Weightlifting of the Day: A) Establish a 1RM Back Squat over 20 Minutes   B) Snatch 3 sets of 3 @ 70%, 3 sets of 2 @ 80%   Mobility: Spend 5 – 10 Min smashing the Tspine on a roller Spend 3 – 5 Min on each side smashing the quads with a barbell  

Monday January 19th

We hope everyone is enjoying their 3 day weekend. All classes will be running today!!! There were some technical difficulties with our website and we apologize for the late notice and any inconvenience.   Strength: 20 minutes to establish a 1 RM Bench Press Conditioning: Every minute on the minute for 10 minutes Complete 6-8-10 Burpees to a 6″ Target Mobility: Spend 3-5 …