Tuesday, 5/31/2016 WOD

“I think that the good and the great are only separated by the willingness to sacrifice.” – Kareem Abdul-Jabar
Warm up:
CFTE Dynamic Stretches
“Annie” (10 min cap)
50-40-30-20-10
Double Unders
Sit-ups
Skill:
Review and drill the Hang Power Clean and Front Squat
Spend 10 minutes working up to weight in WOD
Conditioning:
15-12-9-6-3
Hang Power Clean 135/95
10-8-6-4-2
Front Squats 135/95
5-4-3-2-1
Wall Climbs

Monday, 5/30/2016 WOD

We will be performing the Hero workout “Murph” to honor fallen Navy SEAL Michael P. Murphy and raise funds for the LT Michael P. Murphy Memorial Scholarship Foundation.

 

 
“The brave die never, though they sleep in dust: Their courage nerves a thousand living men.” — Minot J. Savage

“Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

…. In a 20lb vest or Body Armour

 

Scaling options for the WOD will be posted on white board. We will have a version of this workout for all to participate. Come on down and Let’s have fun!
 

Here is our schedule and heats for Memorial Day:
7am
9am
11am 

Sunday, 5/29/2016 WOD

“When you forgive, you don’t change the past… You change your future.” -Zig Ziglar
Warm Up:
CFTE Dynamic Stretches
Agility Ladder/Agility Work
Conditioning:
7 Rounds For Time:
50 Double Unders/150 Singles
20 Box Jumps (24″/20″)
15 Kettlebell Swings (24kgs/16kgs)
10 Russian Twists (Per Side)

Saturday, 5/28/2016 WOD

“The best preparation for tomorrow is doing your best today.” – H. Jackson Brown Jr.
HAPPY BIRTHDAY, CARRIE!


Warm Up:
CFTE Dynamic Stretches
200 Meter Run
2 Rounds:
5 Pike Push-Ups
10 Ring Rows
15 Reverse Crunches
Skill:
Hang Power Snatch
Spend 15 Minutes To Review/Practice And Build Up To Appropriate Weight For The Workout Below.

 

Conditioning:
25 Minute AMRAP:
200 Meter Run
5 Handstand Push-Ups
10 Hang Power Snatches (95lbs/65lbs)
15 Toes To Bar

Friday, 5/27/2016 WOD

“Living in the present moment is the greatest gift you can give yourself and others.” – Bruce D. Schneider

Warm Up:
CFTE Dynamic Stretches
3 sets:
1 minute of double unders
1 minute L-hold from pull-up bar

Workout Prep:
Row 200 meters
2 Rounds:
3 Pull-ups
5 Push-ups
7 Sit-ups

Conditioning:
In teams of two, 4 rounds each:
Partner 1: Row 500 meters
Partner 2: AMRAP 5 Pull-ups, 10 Push-ups, 15 Sit-ups

This workout has 2 scores:
1) Time to complete
2) Total number of rounds/reps

Thursday, 5/26/2016 WOD

“You’re never too old to reinvent yourself.” – Sir Martin Sorrell

A member of the CFTE community and his family had their home destroyed by a fire just a few days ago. They lost everything, including their beloved family pet. We’re asking the CFTE community to help support the family in this difficult time. Today’s WOD is dedicated to Rudy Russi. The Go Fund Me link is below. Any donation you can give will be a great help. We new also taking donations for today’s workout. Let’s come together and be there for Rudy and his family. https://www.gofundme.com/25hg8s78

 Rudy.. this one’s for you, bud.
Warm up:
CFTE Dynamic Stretches
Agility:
Bear Crawl 1x
Burpee Broad Jump 1x
Walking Lunge 1x
Inch Worm Push-up 1x
(Length of the Gym)
Immediately followed by a 200 Meter Run
Skill:
WOD Review/Set-up
Conditioning:
Partner WOD!
“Rudy”
3 Rounds for time:
400 Meter Run with Medball (20/14)
100 Wall balls (20/14)
100 KB Swings (24kg/16kg)
100 Push-ups
100 Grounds to Overhead with Plate (45/25)
– One Athlete works at a time
– Must accumulate a total of 100 reps at each station in order
– Both partners go out for the run each round at the same time with one medball. They will pass it back and forth to each other as needed
CASHOUT:
100 partner medball sit-ups (20/14)

Wednesday, 5/25/2016 WOD

“When you judge another, you do not define them, you define yourself.” -Wayne Dyer


Warm Up:
CFTE Dynamic Stretches
Hang power clean: Review Proper Form and Proper Cues

Strength:
Hang Power Clean
Build to a heavy triple in 15 minutes.

Conditioning:
Benchmark!:
“Nasty Girls”
3 Rounds for Time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135lbs/95lbs)

Scaling Options:
Muscle Ups: 7 Chest to Bar Pull ups or 14 pull ups 0r 14 challenging ring rows
Hang power cleans: Men- 115, 95, 65lbs. Women- 85, 65, 55, 45lbs.

Tuesday, 5/24/2016 WOD

“Take what you can from your dreams; make them as real as anything.” – Dave Matthews

Warm Up:
CFTE Dynamic Stretches
Foam Roll Back/Lower Back/Hamstrings
LAX Ball lower back/glutes
LAX Ball shoulder circuit

Strength:
Strict Press – 1Rep Max in 12 minutes
Push Press – 3Rep Max in 12 minutes

Conditioning:
For Time:
50 Burpees
50 Tuck Jumps (Max Effort Each Jump)
25 Burpee Tuck Jumps (Max Effort Each Tuck Jump)

*Time Remaining: Double Under Practice

Monday, 5/23/2016 WOD

“Teamwork makes the dream work.” – Rev Run

Warm Up:
CFTE Dynamic Stretches
2 Rounds of:
10 Sumo Deadlift High Pull with Dowel
10 Supermans with Dowel
10 Hollow Rocks
Followed by:
2 Minutes Practice Double Unders

Workout Prep/Strength:
Deadlift
15 Minutes, build to Rx or appropriate weight for the workout below in 5 sets with 5 reps (5×5).

Conditioning:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Deadlift 225lbs/155lbs
Box jump 24″/20″ – step down!

Cash out:
30 SDHP 65/45
20 V-Ups
10 Supermans


Optional Cool Down:
CFTE TEAM RUN AFTER CLASS:

800 Meter Run

Sunday, 5/22/2016 WOD

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing.” – Pele
 DONT FORGET ABOUT OUR EATRITE NUTRITION CHALLENGE TODAY AT 10:30am!
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
5 Ring Rows
10 Push-Ups
20 Sit-Ups30 Air Squats
Conditioning:
20 Minute AMRAP:
10 Ground To Overhead With Plate (45lbs/25lbs)
20 Tuck Ups
10 Stationary Lunges With Plate Overhead (Per Leg)
20 Ring Rows
Cash Out:
“Tabata”
Max Effort!
4 Rounds Each Of:
Rowing
Push-Ups
V-Ups
Squat Jumps