Sunday, 7/31/2016 WOD


7:45am SHARP ! Jones Beach, Field 6. (Park to the Left)



Saturday, 7/30/2016 WOD

“Laughter is timeless. Imagination has no age. And dreams are forever.” -Walt Disney
Warm Up:
CFTE Dynamic Stretches
Agility Ladder/Agility Work

For Time:
1 Mile Run
100 Air Squats
90 Sit-Ups
80 Mountain Climbers (Per Leg)
70 Push-Ups
60 Tuck-Ups
50 Stationary Lunges (Per Leg)
40 Ring Rows
30 Box Jumps (24″/20″)
20 Burpees
10 Chin-Ups
1 Mile Run


Friday, 7/29/2016 WOD

“By being no one other than ourselves, our performances are effortless works of art.” – Coach Tone

Warm Up:
CFTE Dynamic Stretches:
5 Deadlift 45/35
5 Power Clean 45/35
5 Squat CleanFirst 45/35
1 Round of Barbell Complex:
1 Deadlift 45/35
1 Power Clean 45/35
1 Squat Clean 45/35

30 Minute Cap:
Perform 5 Sets of the Following Barbell Complex:
1 Set = 5 Unbroken Rounds of:
1 Deadlift
1 Power Clean
1 Squat Clean

Coaches Notes: If you are successful, you must increase weight each set.
If you fail a set, finish that set and try the same weight again on the following set. If you fail again, decrease weight.
Full recovery after each set (3 Plus Minutes if Needed)

Record Max Weight for the Complex to Comments Section on this page.

For Time:
1000 Meter Row
50 Hollow Rocks

BEACH WOD THIS SUNDAY!! There will be no classes held at the box. Jones Beach, Field 6, 7:45am. Rain or Shine!

Thursday, 7/28/2016 WOD

“Consciously create your world so that it responds to you.” – Bruce D. Schneider

Warm Up:
CFTE Dynamic Stretches
Shoulder Mobility
800 Meter Run (decent pace)

20 Minutes
5 Sets of:
Handstand Hold for 30 seconds
Rest 90 seconds between each set.
Followed by:
5 Sets of:
5 Strict Pull Ups at a 4 second negative and one second pause at the bottom, explode up with one second pause with chin over bar.
Rest 90 seconds between each set.

*If unable to do strict pull ups, perform ring rows with the same tempo.

For Time:
Handstand Push ups

Scaling Options:
HSPU: shortened range of motion, pike push-ups, or 5-4-3-3-2-2-1-1 Wall Climbs
Pull ups: ring rows or band assisted pull ups.

Wednesday, 7/27/2016 WOD

“Who you are being is based on your level of conscious awareness of who you really are. This determines what and who you are going to attract and what type of life you will live” – Bruce D. Schneider

Warm up:
CFTE Dynamic Stretches
Length of the Gym:
High Knees
Burpee Broad Jumps
Walking Lunges
Inch Worms

Back Squat
Rest 2:00 between sets, building in weight on each.

10 Minute AMRAP:
10 Wallballs (20/14)
20 Double-Unders

*Post Weight from Strength Portion and Total Rounds to Comments.

Coaches Reminder:
Bring a Friend Day is Tomorrow!

Tuesday, 7/26/2016 WOD

“We are committed and motivated more and more each day to enhance your experience and to help you achieve your goals.” – Team CFTE

Warm up:
CFTE Dynamic Stretches
2 Rounds of:
5 Push-ups
10 Air Squats
15 V-ups

Kettlebell Snatch
10 Minutes:
Review and Drill with proper cuing, the Kettlebell Snatch

20 Minute AMRAP:
Partner WOD
In Teams of 2:
10 Calorie Row, 4 Hand-Release Pushups, 2 Kettlebell Snatches (24kg/16kgs)
12 Calorie Row, 6 Hand-Release Pushups, 4 Kettlebell Snatches (24kg/16kgs)
14 Calorie Row, 8 Hand-Release Pushups, 6 Kettlebell Snatches (24kgs/16kgs)

Partner 1 completes the round of each movements, then Partner 2 does the same. The team alternates in this fashion for the 20 minutes, adding 2 repetitions to each movement per round.

Cash out:
Mountain Climbers

Monday, 7/25/2016 WOD

“Have faith that there is order in what may look like chaos, and you’ll take a huge step towards appreciating all that life offers you, and an even greater step toward abundant happiness.” – Bruce D. Schneider

Warm up:
CFTE Dynamic Stretches
Power Clean Progression with Barbell 45/35
Clean and Jerk Progression with Barbell 45/35
Followed by:
10 Thrusters with Barbell 45/35

Workout Prep:
15 Minutes:
Build up to Rx Weight or Appropriate Weight for Workout Below.
Practice 3-5 Reps per movement each set

12 Minutes of: Every Minute on the Minute (EMOM):
2 Rounds of:
Minute 1: 5 Power Cleans (95/65) + 10 Toes To Bar
Minute 2:  200 Meter Sprint
Minute 3:  5 Clean and Jerks (95/65) + 10 Toes To Bar
Minute 4:  200 Meter Sprint
Minute 5:  5 Thrusters (95/65) + 10 Toes To Bar
Minute 6:  200 Meter Sprint

*Scaling for TTB is Knees to Elbow

Cash out:
100 Double Unders /300 singles
Every time you break a rep or rest, perform 3 Burpees.

Sunday, 7/24/2016 WOD


“You will never own the future of you care what other people think.” – Cindy Gallop
Warm up:
CFTE Dynamic Stretches
200 Meter Run
2 Rounds:
5 Burpees
10 Superman
15 Sit-ups
15 mins:
5 Rounds for time of:
10 Reverse Grip Single Ring Rows
15 KB Swings 24kg/16kg
20 Box Jumps 24/20

Saturday, 7/23/2016 WOD

“Stick with it. Trust the process. 90% of your progress cant be seen in the mirror.” – Coach Dennis

Warm up:
CFTE Dynamic Stretches

WOD Review

“Partner WOD”
1 Athlete works at a time. 1 Athlete must be working at all times.
5 Minute AMRAP:
Thrusters 65/55
Rest 1 minute
5 Minute AMRAP:
Rest 1 Minute
5 Minute AMRAP:
Wall balls 20/14
Followed by:
100 Total Sit-ups
Athlete 1 performs sit-ups, while Athlete 2 performs burpees.
When Athlete 2 stops consecutive burps, athletes must rotate.

Cash out:
800 Meter Partner Barbell Carry 135/95

Friday, 7/22/2016 WOD

“To handle yourself, use your head; to handle others, use your heart.” – Eleanor Roosevelt



Warm up:
CFTE Dynamic Stretches
4 Minutes:
Coaches Choice

Snatch – Review and Drill

18 minutes:

20 Minute AMRAP:
5 Snatches 95/65
10 Overhead Squats 95/65
15 V-ups