Class Times 4:20/5:15/8:30 & 6:00
7:00pm -Yoga
WOD - (FF)
12 Days of Christmas
1 WallWalk
2 (0) DU
3 OHS 80/115
4 Hang Snatch
5 TTB
6 S2O
7 Hang Cleans
8 DL
9 Slams 20/30
10 KB Swings 35/53
11 Burpees
12 HSPU
7/24/19
Class Times 4:30/5:15/7:00/8:30 & 4:00/6:00/7:00
7:00am - CFE
10:00am ~ Kids Class
11:00pm ~ Teens Class
4:00 ~ Open Gym
CF:
MOD : Bench Press
WOD: 4 RFT
200m run 4 Bar MU
200 run 12 DB Front Squats 35/50
CFE ~ (FF)
80 Bar Facing Burpees
4000m Row
7/23/19
Class Times 4:30/5:15/8:30 & 6:00/7:00
7:00 ~ Open/CFE
CF ~
Skill ~ Double Unders
Mod ~ EMOM 8
3 Hang Cleans
Wod ~ 3 Rnds
6 Devil Press (35/50)
12 Box Jumps (20/24)
at the 7:00
4 Rnds
12 DB Snatch (35/50)
8/12 Cal Bike
Time Cap 14:00
CFE ~
4 Rnds
200 sprint
20 DB Lunge
20 Flutter kicks
then
2 Rnds
400m sprint
20 Sit ups
20 GM
7/22nd
Class Times 5:15/6:30/8:30 & 4:00/6:00/7:00
*** CFE starts at 6:30-7:30 today
10:00 - Kids
11:00 ~ Teens
CF ~ Partner Wod
60 Cal Row
60 Thrusters 65/95
6 Rope Climbs
60 Cal Row
60 Clean & Jerks 95/135
6 Rope Climbs
60 Cal row
60 DL 135/185
6 Rope Climbs
Accessory Strength
3 rnds
8 right arm seated Strict press
8 Left arm seated Strict press
100m farmer carry
CFE ~ Every 12:00 x 3
1 mile run
rnd 1 max jump rope
rnd 2 max cal bike
rnd 3 max cal row
8:30 Class with Coach Emily
Mod: Every 2:30 x 7
30 DU
2 Hang Squat Cleans
1 Jerk
Wod:
4 RFT
400 Run
30 air squats
20 Push Press 65/95
10 SDHP
7/19/19
Class Times 5:15/8:30 & 6:00
Mod: OverHead Complex
3 Power Snatch + 3 OHS
Wod:
5:00 Amrap
15 Bar Facing Burpees
21 Power Cleans 95/135
15/20 Cal bike
rest 5:00
5:00 Amrap
15 BFB
21 Power Cleans 80/115
15/20 Cal Bike
rest 5:00
5:00 AMRAP
15 BFB
21 Power Cleans 65/95
15/20 Cal Bike
7/18/19
Class Times 4:30/5:15/8:30 & 6:00
7:00pm ~ YOGA
Mod: DeadLift
Wod : Thursday Tabata
** Strict Press 35/55
** DB Front Rack Lunge
** Bi-Cycle Crunch
** Double Russian KB Swing
7/17/19
Class Times 4:30/5:15/7:00/8:30 & 4:00/6:00/7:00
7:00 - CFE
10:00 - Kids
11:00 - Teens
CF:
Mod: Split Jerk
Wod: 21-15-9
Wallballs & TTB
directly into
21 Thrusters 65/95
40 DU
15 Thrusters 80/115
50 DU
9 Thrusters 95/135
60 DU
CFE ~
3 x 600 (1:00)
2 x 800 (2:00)
1 x 1200
7/16/19
Class Times 4:30/5:15/8:30 & 6:00/7:00
7:00 - Open Gym/CFE
CF ~
Gymnastic: EMOM 12
Min 1: :30 Hollow Rock :30 rest
Min 2: :30 Kipping HSPU :30 rest
Min 3: :30 Ring Dips :30 Rest
Mod: Front & Back Squat
Endurance: 2000m Time Trial Row
CFE ~ 4 Rnds
5 Man Makers
10 Box Step Ups
15 Mt. Climbers
500m Row
** Rnd 5 Cash Out**
7/15/19
Class times 5:15/7:00/8:30 & 4:00/6:00/7:00
7:00 am - CFE
10:00 am - Kids
11:00 pm - Teens
CF :
MOD - Every 2:30x4
12 DL
9 Hang Power Cleans
6 Shoulder To Overhead
Wod (FF) partner Wod
Crazy Helen
1200 Run
63 KB Swings 35/53
36 Pull ups
800 Run
42 KB Swings
24 Pull ups
400 Run
22 KB swings
12. Pull ups
CFE - (FF)
Every 4:00 x 5
30/20 Row
20/14 Bike
Max sprints
Rest 4:00
7/13/19
Bring A Friend Day @ 8:30 with Coach Paige
Mod ~ Sumo DeadLift
Wod ~
7:00 AMRAP
7 DB Push Press (35/50)
14 Box Jumps (20/24)
7 DB Deadlifts
14 WallBalls (14/20)
Rest 2:00
5:00 AMRAP
5 DB Push Press
10 Box Jumps
5 DB DeadLifts
10. Wallballs
rest 1:00
3:00 Amrap
3 DB Push Press
6 Box Jumps
3 DB Deadlifts
6 Wallballs
7/12/19
Class Times 5:15/8:30 & 6:00
MOD ~ OverHead Squats
Wod - 8 RFT
4 CTB pull ups or 2 MU
8 Bar Facing Burpees
12 alternating Front Rack Lunges 65/95
Accessory work
2 Rnds
200m KB Farmer Carry
5 snow angles
7/11/19
Class Times 4:30/5:15/8:30 & 6:00
7:00pm - Yoga
Skill - Handstand Walk
Wod - (FF)
10 Clean & Jerks
200m run
9 C&J
200m Run
8 C&J
200m run
7 C&J
200 run
6 C&J
200m Ru
5 C&J
200m run
4 C&J
200m run
3 C&J
200m run
2 C&J
200m run
1 C&J
** Athletes increase load with each set working to heavy final lift
7/10/19
Class times 4:30/5:15/7:00/8:30 & 4:00/6:00/7:00
7:00 - CFE
10:00 - Kids Class
11:00 - Teens Class
4:00 - Open
CF -
Mod ~ Snatch
Wod 4 Rnds
1:00 max reps TTB
1:00 Power Snatch 55/75
1:00 Thrusters 55/75
1:00 Cal Bike
2:00 Rest
CFE
5 Rnds
200 Run
15 WB
12 K2E
6 Devil Press
rest 2:00
3 Rnds
400 Run
12 WB
9 K2E
4 Tire Flips
Rest 2:00
2 Rnds
600 run
9 WB
6 K2E
2 Wallwalks
7/9/19
Class Times 4:30/5:15/8:30 & 6:00/7:00
7:00 - CFE @ Showboat Park. Following class meeting on hydration for endurance events
7:00pm - Open Gym
CF ~
Mod -
:30 max reps :30 Rest DL (80/115)
:30 on :30 rest Push Jerk
:45 On :45 rest DL (95/135)
:45 On :45 rest Push Jerk
1:00 On 1:00 rest DL (115/165)
1:00 On 1:00 rest Push Jerk
:45 On :45 rest DL (95/135)
:45 On :45 rest Push Jerk
:30 on :30 rest DL (80/115)
:30 On :30 Rest Push Jerk
Wod. ~
65/55 cal row
100-80-60-40-20 DU
50-40-30-20-10 Sit ups
1000 row
CFE - Shownoat Park Hill Sprints
7/8/19
Class times 5:15/7:00/8:30 & 4:00/6:00/7:00
7:00am ~ CFE
10:00 ~ Kids Class
11:00 ~ Teens Class
CF:
Mod ~ Front/Back Squats
Wod ~ Partner Wod (FF)
5:00 AMRAP x 4 (2:00 rest)
3 Power Cleans 95/135
6 Push Up
9 Air Squat
4+ 115/165
CFE ~
4 x 300 Sprint
30 Sit ups
30 Glute Raises
7/6/19
8:30 Class with Coach Josh
Mod : Clean Complex in 5 sets work to Hvy Complex. No dropping barbell in complex
1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
Wod: 10-9-8-7-6-5-4-3-2-1
Push Press 95/135
KB Swings 53/70
Goblet Squat 53/70
** in between each set, alternate between 100m heavy sled drag and 2 Rope Climbs
7/5/19
Class Times 5:15 & 8:30
Mod ~ Bench Press
Wod
Happy Birthday Coach Josh
20:00 AMRAP
7 DL 115/165
5 Clean & Jerks
32 DU
:30 rest between rounds
7/4/19
Happy 4th of July
No classes today! Enjoy your holiday.
7/3/19
Class Times 5:15/7:00/8:30 & 6:00
7:00am - CFE
CF:
“INDEPENDENCE DAY 1776
For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press 45/35lb
As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.
CFE ~
“Hidalgo”
2 Mile Run
2 Minutes Rest
20 DB Front Squats
20 Box Jumps (24/20 in)
20 Overhead Walking Lunges (45/25 lb plate)
20 Box Jumps (24/20 in)
20 DB Front Squats
2 minutes Rest
2 mile Run
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in the country and on patrols rather than return home.
He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.