Entries by admin

11/11/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) “Happy Anniversary, Carrie – I love you!” – Anthony CFTE Dynamic Stretches Team Warm Up Strength Push Press 15 Minutes: Push Press Establish a 3 Rep Max 10 sit-ups between each set Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# […]

Saturday, 11/11/2017 WOD

“With Respect, Honor and Gratitude – Thank You Veterans.” Happy Anniversary, Carrie!  I love you! – Anthony Cosenza Warm Up: CFTE Dynamic Stretches Team Warm Up Strength: 15 Minutes: Push Press Establish a 3 Rep Max *10 Sit-Ups Between Each Set Conditioning: Hero WOD! “Jack” 20 Minute AMRAP: 10 Push Presses (115lbs/85lbs) 10 Kettlebell Swings […]

11/10/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretching With An Empty Bar 45/35 10 Power Cleans 10 Front Squats 10 Squat Cleans Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRest 5 Minutes Metcon Metcon (Time) 15-12-9 Front Squat 135/95 Chest 2 Bar Pull Ups Cash out 1 Minute Plank

Friday, 11/10/2017 WOD

“We become what we think about.” –Earl Nightingale Warm Up: CFTE Dynamic Stretching With An Empty Bar 45/35 10 Power Cleans 10 Front Squats 10 Squat Cleans Conditioning 1: Benchmark! “Elizabeth” For Time: 21-15-9 Cleans 135/95 Ring Dips Rest 5 Minutes Conditioning 2: For Time: 15-12-9 Front Squat 135/95 Chest 2 Bar Pull Ups Cash […]

11/09/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretching Review Squat Snatch Complex Strength Squat Snatch 12 Minutes Every 90 Seconds Do Squat Snatch + 2 OHS Add Weight Each Set. Record Highest Weigh Metcon Metcon (AMRAP – Rounds) For 16 Minutes: Every 4 Minutes Perform: 400 M Run 10 DB Snatches […]

Thursday, 11/09/2017 WOD

“The most difficult thing is the decision to act, the rest is merely tenacity.” –Amelia Earhart Warm Up: CFTE Dynamic Stretching Review Squat Snatch Complex Strength: 12 Minutes Every 90 Seconds Do Squat Snatch + 2 OHS Add Weight Each Set. Record Highest Weigh Conditioning: For 16 Minutes: Every 4 Minutes Perform: 400 M Run […]

CFTE ATHLETES OF THE MONTH!

Congratulations to Amy Cohen and James McGowen as they are CFTE Athletes of the month!  Check out what they had to say to some fun questions we asked them: “I started in March of this year, I’m friends with Connie & she’s been telling me about CFTE for a long time. I was at a […]

11/08/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretching Review Workout Skill Double-Unders In 5 Minutes Complete As Many Double Unders As Possible Metcon Metcon (AMRAP – Rounds) 30 Minutes Of AMRAP Assault Go By Stations •10 Cal Air Dyne •Max Cal Rower •Max GHD Sit Ups *AMRAP* 10 KB Swings (53/35) […]

Wednesday, 11/08/2017 WOD

“I attribute my success to this: I never gave or took any excuse.” –Florence Nightingale Warm Up: CFTE Dynamic Stretching Review Workout Skill: In 5 Minutes Complete As Many Double Unders As Possible Conditioning: 30 Minutes Of AMRAP Assault Go By Stations •10 Cal Air Dyne •Max Cal Rower •Max GHD Sit Ups *AMRAP* 10 […]

11/07/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretching Tabata Push Ups Strength Bench Press In 20 Minutes Find 1RM Bench Press After You Find Your 1RM Do A Dropset Metcon Metcon (Time) Karen EMOM 150 Wall Balls (20/14) Every Minute Do 3 Burpees Cash out 50 Ab Mat Sit Ups