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

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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

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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

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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

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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**

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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

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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

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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

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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

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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

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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

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7/3/19

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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. 




7/2/19

Class Times 4:30/5:15/8:30 & 6:00/7:00(CFE)

CF:

Mod ~ Front & Back Squats

Wod ~

21 Cal Row

21 Cal Bike

15 Cal Row

15 Cal Bike

9 Cal Row

9 Cal Bike

Then 21 Clusters (squat Clean thruster 95/135)

Accessory gymnastic - 15-12-9 strict pull up & strict HSPU

CFE ~

600m run 50 sit ups

600m run 40 sit ups

600m 30 sit ups

600m run 20 sit ups

600m run 10 Sit ups

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7/1/19

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Class Times 5:15/7:00/8:30 & 4:00/6:00/7:00

7:00 am - CFE

10:00 - Kids Class

11:00 - Teens Class

4:00 - Open Gym

 

CF - 

Mod: Snatch Complex

 

Wod (FF) 2 Rnds

20 Hang Snatch 65/95

20 KB Swings 35/53

20 Push Press

20 WallBalls 14/20

20 Hang Cleans

** Top of every minute 5 Burpee Box Jump Overs

 

CFE - SI

10 Rounds  

:60 run :20 rest 

Rest 5:00

Repeat

 

Core accessory

20-15-10-5

Banded GM

GHD Sit ups

Ab roll outs