WOD

Saturday, October 19, 2019

AMRAP in 5
15 Push Press
250m Row
rest

AMRAP in 5
15 Hang Power Clean
20 HR Push Ups
rest

AMRAP in 5
15 Slam Balls
Shuttle Run

Friday, October 18, 2019

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

? 35-lb. dumbbells ? 50-lb. dumbbells

Thursday, October 17, 2019

AMRAP in 20
5 Man Makers
20 Box Step Over
400m Run

Wednesday, October 16, 2019

Power Clean
1RM

3 Rounds
400m Row
10 Dips
50 DUs

Tuesday, October 15, 2019

Back Squat
1RM

3 Sets
20 Death March
10 Barbell Hip Thrust

Abs

Last day to register for your 6 week Nutrition Challenge.
Click here to register!

https://conta.cc/2IRFSNL

Monday, October 14, 2019

Happy Thanksgiving Turkeys!

Rest day today, enjoy. Tuesday we are back in action and ready to confirm our Nutrition Challengers. Sign up today!

Sunday, October 13, 2019


Floor Press
4 x 4

5 Rounds
15 Double KB Swings
10 Double KB Squats
Max Reps T2B
rest

Happy Thanksgiving long weekend hours: No classes on Monday.

Click here to register for the Nutrition Challenge! Sign up deadline is the 15th.

Please post your 20.1 scores so I can validate them. Thank you!

Saturday, October 12, 2019

6 rounds 
200m
300m Row 
14 Alt DB Snatch
Rest 

Friday, October 11, 2019

20.1
10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

Time cap: 15 minutes

If you would like your workout to be judged and validated, please sign in to Friday Night Open before 9AM so I can add you to the heat schedule.
Thank you

Thursday, October 10, 2019

AMRAP in 12
2 Lap Prowler
40 DU’s
3 Wall Walks

Rest

AMRAP in 12
5 Box Jump Over
10 Pull Ups
5 Box Jump Over
10 Push Ups

Remember to sign in to Tuesday/Thursday 1:00PM classes before 10 morning of. If no one is registered, Ill bring baby home to sleep instead of staying at CFE.

CrossFit Open 20.1 released at 6PM!
Sign up online at CrossFit Games.
Sign in online at CFE to be added to the Friday Nights heat schedule.