Sunday, 1/31/2016 WOD

“What you lack in talent can be made up with desire, hustle and giving 110% all the time.” -Don Zimmer

Warm up:
CFTE Dynamic Stretches
2 rounds of Tabata:
Good Mornings
Jumping Jacks
Air Squats
Burpees

Conditioning:
Hero WOD!
“Morrison”
For Time:
50-40-30-20-10
Wallballs (20lbs./14lbs.)
Box Jumps 24″/20″
Kettlbell Swings (24kgs./16kgs.)

Saturday, 1/30/2016 WOD

“You are never too old to set another goal or to dream a new dream.” -C.S. Lewis
Warm Up:
CFTE Dynamic Stretches
20 Air Squats
15 Ring Rows
10 Sit-Ups
5 Burpees
Conditioning:
For Time:
100 Sit-Ups
90 Air Squats
80 Push-Ups
70 Mountain Climbers (Total)
60 Stationary Lunges (Total)
50 Burpees
40 Box Jumps (24″/20″)
30 Toes To Bar
20 Ground To Overhead With a Plate (45lbs/25lbs)
10 Strict Pull-Ups

Friday, 1/29/2016 WOD

“Life is the dancer and you are the dance.” – Eckhart Tolle

Warm up:
CFTE Dynamic Stretches
2 Rounds:
10 Air Squats
10 Push-ups
10 Supermans

Skill:
Bent Over Row/Floor Press
Review Movements with Proper Cuing Using Barbells

Strength:
Floor Press
In 15 Minutes, build to a  3Rep Max

Conditioning:
3 Rounds for time:
10 Floor Press (135/95)
20 Wallballs (20/14)
10 Bent Over Rows (135/95)
20 Sit-ups

Thursday, 1/28/2016 WOD

“Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life.” – Joel Osteen

Warm up:
CFTE Dynamic Stretches
50-40-30-20-10
Double Unders

Skill:
Rope Climb/Strict HandStand Push-ups
Spend 10 Minutes Reviewing Each Movement and Scaling Options

Conditioning:
18 Minute AMRAP
2 Rope Climbs
5 Strict Handstand Push-ups
10 Kettlebell Swings (24kgs/16kgs)

Today is bring a buddy to class day – please email us and let us know who you are bringing to class! info@crossfittotalempowerment.com

Wednesday, 1/27/2016 WOD

“The way to redeem your past is not to run from it, but to try to understand it, and use it as a foundation to grow.” – Jay-Z

Warm up:
CFTE Dynamic Stretches
2 Rounds of:
10 Sit-ups
10 Supermans
Then:
Foam roll lower body
Followed by:
10, 7, 5, 3:
Deadlifts with Barbell 45/35

Strength:
Deadlift
Build to  heavy 3 reps in 7 sets.

Conditioning:
21-15-9:
Deadlift (275/185)
Strict Ring Dips
Ab Mat Sit-ups

Scaling weight for Deadlift: 225/135, 205/105, 185/95, 155/75

THE OPEN

Register for the Open

The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.

Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country.

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.

It all starts February 25, 2016.

Registration: January 14 – March 28, 2016

The Open begins February 25, 2016.
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28

Tuesday, 1/26/2016 WOD

“The greatest thing you’ll ever learn is just to love and be loved in return.” Eden Ahbez

 

Warm up:
CFTE Dynamic Stretches

Skill/WOD Prep:
Review 1 1/4 Front Squat with proper cuing on an empty barbell
Then:
10 Reps of 1 1/4 Front Squats  (empty bar 45/35)
Strength:
1 1/4 Front Squats
Find your 3RM in 15-20 minutes
Conditioning:
Benchmark!:
“Jackie”
For time:
1000 meter row
50 thrusters (45lbs/35lbs)
30 pull ups

Monday, 1/25/2015 WOD

“When you are living the best version of yourself, you inspire others to live the best versions of themselves.”  -Steve Maraboli
Warm Up:
CFTE Dynamic Stretches
Agility Work

Conditioning:
20 Minute AMRAP:
10 Burpee Box Jump Overs (24″/20″)
15 Sumo Deadlift High Pulls (24kg/16kg)
20 Russian Twists (Total)

Cash Out:
“Tabata”
Bicep Curls With Barbell (45lbs/35lbs)

Sunday, 1/24/2016 WOD

“You are unlimited, remember that!” – CFTE COACHES

Due to weather conditions, all classes are canceled for today.

Check out the original version of the story from our friends at “fix” here: https://www.fix.com/blog/clear-snow-safely-from-your-home/

Saturday, 1/23/2016 WOD


ALL CLASSES ARE CANCELLED TODAY!  

HERE IS A GREAT HOME WOD TO DO:

“Its snowing out, and to some, that may not be ideal. However, take this time to be with your family, and to be in awe from the works of Mother Nature. Allow all kinds of inspiration to come up from her”  – Coach Tone

5 ROUNDS FOR TIME OF:
10 PUSH-UPS
20 AIR SQUATS
30 SIT-UPS

POST YOUR TIMES HERE ON THE COMMENT SECTION 🙂