Entries by admin

Wednesday, 7/1/2015 WOD

“In daily life we must see that it is not happiness that makes us grateful, but gratefulness that makes you happy.” – David Steindl-Rast Warm up: CFTE Dynamic Stretches Tabata – 3 Rounds each – Row for Calories – V-Ups – Lunges – Bent Over Row with Barbell 45/35   Conditioning: Benchmark! “Fran” 21-15-9 Thrusters 95/65 […]

Tuesday, 6/30/2015 WOD

“We will be known forever by the tracks we leave.” – Dakota Indian Proberb Warm up: CFTE Dynamic Stretches 3 Rounds: 10 Situps 5 Hip Extension Jumps 10 Ring Rows Workout Prep: 8 Minute EMOM 2 Snatch Grip Deadlifts + 2 High Hang Snatches + 2 Overhead Squats Conditioning: Benchmark! “Isabel” 30 Snatches for time […]

Monday, 6/29/2015 WOD

“You need power only if you want to do something harmful. Otherwise, love is enough to get everything done.” – Charlie Chaplin  Warm up: CFTE Dynamic Stretches 6 Minutes to complete: 50 Singles 25 Tuck Ups 50 Singles 25 Push-ups 50 Singles 25 Jump Squats 50 Singles Conditioning: Benchmark! “Kelly” 5 Rounds for time: 400 […]

Sunday, 6/28/2015 WOD

“Your life is your message to the world. Make sure it’s inspiring.”  – Coach Mike Warm Up: CFTE Dynamic Stretches 2 Rounds: 10 Ring Rows 15 Push-Ups 20 Bridges Conditioning: 25 Minute AMRAP: 10 Kettle Bell Swings 24kg/16kg 15 Toes To Bar 20 Deficit Push-Ups Cash Out: 25 Sit-Ups 25 Reverse Crunches 25 Flutter Kicks […]

Saturday, 6/27/2015 WOD

“The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.” – Michelangelo   Warm up: CFTE Dynamic Stetches 6 Minutes to complete: 80 Singles 25 Sit-ups 25 Push-ups 25 Squats 80 Singles Conditioning: 4 Rounds 10 Snatches […]

Friday, 6/26/2015 WOD

“We all have ability. The difference is how we use it.”- Stevie Wonder Warm up: CFTE Dynamic Stretches 6 minute Abs Sit-ups Tuck-ups Hip Drops Reverse Crunches Hollow Rocks Plank Hold Skill: Spend 15 minutes working on 2 of the following: Your choice of…. Handstand Push-up or hold Bar or Ring Muscle up Double under […]

Thursday, 6/25/2015 WOD

“Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.” -Mother Teresa   Warm up: CFTE Dynamic Stretches 200m run Tabata: 2 Rounds: Sit-ups Air squats Stationary lunges Speed skaters   Skill: WOD Review/Set up   Conditioning: Don’t Drop the Ball: Partner WOD! 150 Wallballs 20lbs. /14lbs. 150 Medball Sit-ups […]

Wednesday, 6/24/2015 WOD

“Be the hero of your own story.” -Judge Judy    Warm up: CFTE Dynamic Stretches 3 minutes of Coach’s Call out: Rocket Jacks Jump Rope Hollow Rocks Sit-ups   Skill: Review of Back Squat, Press and Deadlift. Conditioning:   “CrossFit Total” Back Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 * The Crossfit Total will test functional strength […]

Tuesday, 6/23/2015 WOD

“I am climbing a difficult road, but the glory gives me strength.”-Propertius   Warm up: CFTE Dynamic Stretches Burgener Warm up   Skill: Rope Climb Wall Climb   Conditioning: 30 Minute AMRAP: 1 Rope Climb 5 Hang Cleans 95lbs. /65lbs. 1 Wall Climb 2 Rope Climb 10 Hang Cleans 95lbs. /65lbs. 2 Wall Climbs 3 […]

Monday, 6/22/2015 WOD

“Excellence is the difference between what I do and what I am capable of.”-Fortune Cookie Warm up: CFTE Dynamic Stretches 2 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air squats Skill: Workout Prep and Review Conditioning: Benchmark! “The Filthy Fifty” For time: 50 Box Jumps 24″/20″ 50 Jumping Pull-ups 50 Kettlebell Swings 24kgs/16kgs 50 […]