Metcon: Alt EMOM30 Sumo Deadlift High Pull Rest 1:00 Row for Calories Rest 1:00 Sledgehammer Strike Rest 1:00
2017 01 06
Strength: 2 Front Squats + 3 Back Squats 4x5 Same Weight Last Set ME up to 10 Reps Metcon: “Annie” 50-40-30-20-10 Double Unders Sit-ups Fitness: 2x Singles
2017 01 05
Metcon: For 2 Cycles: AMRAP8 21 KBS 15 Box Jumps 9 Pull-ups Rest 4 Min For Each Cycle Restart the AMRAP Fitness: 44/26# 20/16" Ring Row/Banded Pull-up Performance: 53/35# 24/20" Pull-up Sport: 70/53# 24/20" C2B Strength: Accumulate 50 Bent Over Rows Select a Load You Can Do At Least Sets…
2017 01 04
Weightlifting: 1 Squat Clean + 2 Jerks: 1-1-1 Metcon: 4 Rounds 20 Squats 10 Power Cleans 5 Push Jerks Rest 1 Min Between Rounds Squats are Unweighted Fitness: 95/65# Performance: 115/75# Sport: 135/95#
2017 01 03
January Member of the Month- Toby McIntire
Meet Toby. She's pretty tough. As in "she crushes any challenge in front of her" tough. We've been lucky to work with her for the last 9 months and we're looking forward to many more. The CFE coaches are collectively impressed with her engine, tenacity and non-stop ability to "GO".…
2017 01 03
Metcon: Partner Workout AMRAP20 20 Bench Press 30 Wall Balls 40 Row Calories *Try to break this up evenly Fitness: 115/65# 14/10# Performance: 155/95# 20/14# Sport: 205/135# 20/14# Strength: Alt EMOM8 V-ups Superman Hold Fitness: 12 V-ups :20 Hold Performance: 15 V-ups (add weight if possible) :25 Hold Sport: 8-10…
2017 01 02
Paleo Challenge Test Day! Strength Test #1: Pull Ups: 1 Set of Max Reps Choose One: Strict Pull-ups Banded Pull-ups (Green, Blue, Red) Barbell Row (Record Exact Height) Pick one where you can do at least 5 reps but no more than 20. Strength Test #2: Hand Stand Push-ups: 1…
2017 01 01
Metcon: 50-40-30-20-10 Double Unders Sit-ups Squats Push Press Fitness: 2-for-1 Singles 45/35# Performance: 45/35# PP Sport: 45# Back Squat and PP
2016 12 30
Strength: Shoulder Press 5RM Metcon: Complete 1 Min of Each Movement Followed By 2 Min Rest Between Stations: Burpees KBS Shuttle Runs 50ft Burpee Broad Jumps KB Sumo DL High Pull Fitness: 44/26# 4/3ft Burpee Broad Jump Performance: 53/35# 5/4ft Burpee Broad Jump Sport: 70/53# 6/5ft Burpee Broad Jump
2016 12 29
CrossFit Epping - CrossFitMetconMetcon (AMRAP - Reps)Partner Workout AMRAP8 50ft Walking Lunges One Partner Works at a Time Unweighted or with KBSMetcon (AMRAP - Rounds and Reps)Partner Workout AMRAP20 Row for Calories T2B Rest 30 Sec Each partner completes a round. After Partner 2 finishes BOTH partners rest 30 SecondsFitness:…
2016 12 28