07/17/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

10 Dowel Pass Throughs

10 OHS W/ Dowel

Strength

Power Snatch

15 Minutes Work To  A Heavy 2 Rep Power Snatch

Metcon

Metcon (Time)

For Time:

21 OHS (95/65)

50 Lateral Hops

200 M Run

15 OHS (95/65)

50 Lateral Hop

200 M Run

9 OHS (95/65)

50 Lateral Hops

200 M Run

Cash out

#CFTEClassCheckinChallenge

Make sure you check in on FB and Instagram!  The Class with the most posts at the end of the month wins…


“The basis of persistence is the power of will.” – Napoleon Hill

Tuesday, 07/17/2018 WOD

“The basis of persistence is the power of will.” – Napoleon Hill

Warm Up:
CFTE Dynamic Stretching
10 Dowel Pass Throughs
10 OHS W/ Dowel

 

Strength:
15 Minutes Work To  A Heavy 2 Rep Power Snatch

 

Conditioning:
For Time:
21 OHS (95/65)
50 Lateral Hops
200 M Run
15 OHS (95/65)
50 Lateral Hop
200 M Run
9 OHS (95/65)
50 Lateral Hops
200 M Run

Cash out:
#CFTEClassCheckinChallenge
Make sure you check in on FB and Instagram!  The Class with the most posts at the end of the month wins…

07/16/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

Max Effort Push Ups: 2 Minutes

Max Effort Ring Rows: 2 Minutes

Max Effort V Ups: 2 Minutes

Strength

Super Set

4×10 Bench Press

4×10 Dumbbell Rows

Metcon

Metcon (Time)

For Time:

100 Sit Ups

80 Mountain Climbers Both Legs

60 Ring Dips

40 Calorie Row

20 Chest To Bar Pull Ups

Can Do Exercises In Any Order

Cash out

#CFTEClassCheckinChallenge

Make sure you check in on FB and Instagram!  The Class with the most posts at the end of the month wins…


“Everything You’ve Ever Wanted Is On The Other Side Of Fear”- George Addair

Monday, 07/16/2018 WOD

“Everything You’ve Ever Wanted Is On The Other Side Of Fear”- George Addair

Warm Up:
CFTE Dynamic Stretching
Max Effort Push Ups: 2 Minutes
Max Effort Ring Rows: 2 Minutes
Max Effort V Ups: 2 Minutes

Strength:
Super Set
4×10 Bench Press
4×10 Dumbbell Rows

Conditioning:
For Time:
100 Sit Ups
80 Mountain Climbers Both Legs
60 Ring Dips
40 Calorie Row
20 Chest To Bar Pull Ups
Can Do Exercises In Any Order

Cash out:
#CFTEClassCheckinChallenge
Make sure you check in on FB and Instagram!  The Class with the most posts at the end of the month wins…

Sunday, 07/15/2018 WOD

“There is an incredible power and intelligence within you constantly responding to your thoughts and words. You are in control of your mind.” – Louise Hay

Warm Up:
CFTE Dynamic Stretching
Review Wod

Gymnastics:
4 Sets Not For Time:
5 HSPU
5 Chin Ups
5 Burpees
20 Double Unders

Strength:
EMOM x 6
Ascending Weight Of A Heavy Power Clean

Conditioning:
For Time:
21-15-9
Power Cleans(135/95)
Bar Over Burpees

Cash out:
#CFTEClassCheckinChallenge
Make sure you check in on FB and Instagram!  The Class with the most posts at the end of the month wins…

07/14/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches at the BEACH!!!

Metcon

Metcon (No Measure)

BEACH WOD!

PLEASE REPORT TO JONES BEACH, FIELD 6, 7:45AM SHARP TO PARTICIPATE IN OUR SUMMER BEACH WOD! PARK TO THE LEFT OF THE CONCESSION STAND. ITS $10 TO PARK (UNLESS YOU’RE A SMOOTH TALKER LIKE COACH VINNY). CARPOOL IF YOU CAN. THERE WILL NOT BE ANY CLASSES HELD AT THE GYM!


“Let go of identification with your mind.” – Eckhart Tolle

Saturday, 07/14/2018 WOD

“Let go of identification with your mind.” – Eckhart Tolle

Warm up:
CFTE Dynamic Stretches at the BEACH!

Conditioning:
PLEASE REPORT TO JONES BEACH, FIELD 6, 7:45AM SHARP TO PARTICIPATE IN OUR SUMMER BEACH WOD! PARK TO THE LEFT OF THE CONCESSION STAND. ITS $10 TO PARK (UNLESS YOU’RE A SMOOTH TALKER LIKE COACH VINNY). CARPOOL IF YOU CAN. THERE WILL NOT BE ANY CLASSES HELD AT THE GYM.

07/13/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Skill

Wod prep

Metcon

Metcon (AMRAP – Rounds)

Partner WOD!

500 Meters

#1-db farmers carry 50/35

#2-medicine ball carry 20/14

Partners switch at any time.

Objects can not be placed on the ground.

Followed by:

30 min amrap

Partner WOD

#1- 20 deadlifts 155/115

#2- 15 d.b russian twist shoulder press 30/20

– when both are done athletes switch exercises

– when both athletes complete both exercises:

10 Partner ground to shoulder w/ deadlift bar

Cash out

#CFTEClassCheckinChallenge

Make sure you check in on FB and Instagram!  The Class with the most posts at the end of the month wins…


#CFTEClassCheckinChallenge Make sure you check in on FB and Instagram!  The Class with the most posts at the end of the month wins…

Friday, 07/13/2018 WOD

“Thank you for your amazing efforts the past 2 weeks. It’s been a privilege.” – Coach Dennis
Warm up:
CFTE Dynamic Stretches
Skill:
Wod prep

Conditioning:
Partner WOD!

500 Meters
#1-db farmers carry 50/35
#2-medicine ball carry 20/14
Partners switch at any time.
Objects can not be placed on the ground.
Followed by:
30 min amrap
Partner WOD
#1- 20 deadlifts 155/115
#2- 15 d.b russian twist shoulder press 30/20
– when both are done athletes switch exercises
– when both athletes complete both exercises:

10 Partner ground to shoulder w/ deadlift bar

Cash out:
#CFTEClassCheckinChallenge
Make sure you check in on FB and Instagram!  The Class with the most posts at the end of the month wins…

07/12/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Skill

WOD PREP

Metcon

Metcon (No Measure)

7 min time cap

800 m run w/ plate 45/35

Athletes finishing under time cap will hold plate overhead for remaining time

Followed by:

CFTE super circuit

3 Rounds

1 min each of:

Pullups

V- ups

Dive bomber push ups

Tuck jumps

Pistol squats

Burpees

Overhead Squat w/ dowel

Wall climbs

Superman’s w/ dowel

Cash out

3 min max effort of any exercise from the circuit

#CFTEClassCheckinChallenge

Make sure you check in on FB and Instagram!  The Class with the most posts at the end of the month wins…


“Try to remember what you were stressed about a year ago today. You probably can’t. Remember that.” – Coach Dennis