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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Monday June 10 2013

Back Squat
Work up to a 1RM

4x
16 Single Leg RDL
2 laps Sled Drag

AMRAP in 5:00
3 P. Clean
6 T2B

With heavy hearts, we have to say goodbye to a long time member of CFE community, Darlene. Small but mighty with a true fighting spirit, Darlene you will be missed. Thank you to Natasha, Nicole and Judy for taking such great care of her in her last days.

darlene
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Sunday June 9 2013

9am Class

Overhead Press
9 x 3

4x
20 DB Bench Press
1 Lap Backward Sled Drag Rows
20 Band Face Pulls

2 Rounds 1:00 each station, :30 rest btw
Cal’s Bike
Burpee Broad Jumps
DB Hang Power Clean 45/30

10am Class

5 Rounds for time:
40 Cal Bike
10 HSPU
10 Body Rows
10 DB Push Up’s
10 DB Hang Squat Clean 45/30

Saturday June 8 2013

EMOM for 10:00
OHS
Heaving Snatch Balance
Snatch Balance

Clean from blocks
4 x 3

Weighted Plank Hold
3 x 1:00

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Flippin Sarah!

Friday June 7 2013

AMRAP in 20:00

6 Sandbag TGU
10 KB Goblet Squat 55/35
20 Russian KB Swing
40 DU’s

Check out a clip from Thursday’s mornings Breakfast Television

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Thursday June 6 2013

Floor Press w/chain Medium Grip
Work up to a 1RM

4x
8 Ring Dips
12 Superman

Tabata
Row
Sit Ups (feet anchored)

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Wednesday June 5 2013

3 Rounds for time:

2x
1 Rope Climb
200m Run

Rest 1:00

2x
4 Manmakers
Broad Jump

Rest 2:00

8oom Run

Rest 3:00

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Tuesday June 4 2013

Deadlift
Work up to a 1RM

3 x 8 Poor Mans Glute Ham Raises
3 x 10/ Leg DB Step Ups

AMRAP in 6:00
5 Strict Pull Ups
5 T 2 Bar
5 Press 95/65

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Monday June 3 2013

5:00 AMRAP at each/ 2:00 Rest

15 Cal Airdyne Bike
8 DB Thruster 40/25

Sandbag Bear Complex

10 Cal Row
10 Box Jump

Sled Drag – alternate laps forward and backwards

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Sunday June 2 2013

9am Class

Close Grip Bench Press W/ Bands
9 x 3

Pendlay Row
4 x 8

6 Rounds for time:
10 SA KB High Pull 55/35 lbs
20 DU’s
10 Mountain Climbers

10am Class

3 Rounds
2:00 at each station, 1:00 rest between stations

6 Sumo Deadlift 95/65
12 Lateral Hops over bar

10 Sit ups
20 DU’s

6 Ring Push Ups
12 Squats

Saturday June 1 2013

“Hammer”

Five Rounds – each round for time
5 Power Cleans 135/95
10 Front Squat
5 Jerk
20 Pull Up’s
rest 1:30

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Friday May 31 2013

EMOM for 10:00

OHS
Heaving Snatch Balance
Snatch Balance

3 x 8 Snatch Deadlift

5 Rounds
Max hold Hollow body
20 Box Jumps
20 Banded Russian KB Swings

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Thursday May 30 2013

Max Rounds 2:00on/:30 off
Repeat for 4 Cycles
6 Front Squat 95/65
10 Body Rows

2:00 Rest

Max Rounds 2:00on/:30 off
Repeat for 4 Cycles
6 Burpees (lateral jump over sandbag)
10 Sandbag Deadlift

*after each :30 rest, start where you left off.

Cash Out
4 x 12 Weighted GHD Hip (back) Extension

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Wednesday May 29 2013

Bench Press w/ Chain
Work up to a 1RM

4x
15 Band Extension
8 Scarecrow Ring Row

AMRAP in 7:00
4 DB Push Up 45/30lbs DB’s
4 DB Renegade Row
4 DB Hang Power Clean
4 K 2 E’s

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Tuesday May 28 2013

AMRAP in 20:00

250m Row / 200m Run
30 DU’s
20 KB Swing 55/35
10 DB Push Press 35/20

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Monday May 27 2013

Clean and Jerk
Work up to a 1RM

4x
8 Seated Good Morning
8 /Leg Pistols
12 GHD Sit Up

3 rounds AMRAP
1:00 Burpees
1:00 Rest

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Sunday May 26 2013

9am Class

Hang Power Clean and Push Jerk
9 x 3

Wide Grip Pull up
4 x max set

Tabata
Med Ball Chest Throw
Sit Up’s
DB SA Power Snatch 40/25

10am Class

Partner WOD
5:00 at each station

2 Tire Flips w/ jump

10 Med Ball Chest Throw
10 Med Ball Clean

10 DB SA Power Snatch 40/25
5 OH lunge

25 DUs
5 Pull Ups

Saturday May 25 2013

Banded Box Squat
10 x 2

Clean High Pull
4 x 3

AMRAP in 8:00
10 Sit ups
15 Squats
20 Russian KB Swings

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Friday May 24 2013

3 Rounds, 2:00 at each station, 1:00 rest b/t stations:

5 Power Snatch 95/65
20 DU’s

10 Cal Airdyne Bike
5 Pull Ups

1 Length Sled Drag
10 Jumping Lunge

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Thursday May 23 2013

Split Jerk
Work up to a 1RM

4x
8 Tate Press
8 DB Chainsaw Rows
8 Alternating Plyo Push Ups

5 x 150m Row
2:00 rest

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Short on time?  Try our drive through WOD option.

Wednesday May 22 2013

400m Run

Rest 5:00

8 Rounds AMRAP 1:30, Rest :30
4 K2E’s
6 DB Hang Power Clean 45/30
6 Fr. Rack Reverse Lunge

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Skill Practice

 

Tuesday May 21 2013

Squat Clean Thruster
Build to a 1RM

4 x 8 RB Good Morning

4 x 2.2.1 HB Back Squat 1 1/4

4 Rounds for time:
4 Deadlift @ 75% 1RM
8 Burpees (jump over bar sideways)

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Monday May 20 2013

Holiday Hours today 8 & 9:15am and 5 & 6pm

“Wittman”

Seven rounds for time:

15 KB Swing
15 Power Clean 95/65
15 Box Jump

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Sunday May 19 2013

Tomorrows Holiday Hours  8 & 9:15am and 5 & 6pm

9am class

9 x 3 Bench Press

3x
Max Handstand Hold
20 Band Pulls
1 lap Sled Pulls

AMRAP in 12:00
4 Strict Pull ups / 1 Rope Climb
6 Push Ups
12 Hang Power Clean 95/65
24 Cal Bike

10am Class

7 Rounds of  :30 on,  :30 off at each station

Wall Balls 20/16

Bike

3 Push Ups, 3 Pull Ups

DU’s

 

Saturday May 18 2013

2 Rounds for time:

21 – 15 – 9
R. KB Swing 70/50
Box Jump Over

Rest 2:00

15 – 12 – 9
Chest to Bar Pull Ups
Row for Cals

Rest 2:00

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Jackie – bendy like a cat

Friday May 17 2013

Banded Box Squat
12 x 2

3x
15 DB GHD Hip Extension
10 Medium Grip Chin Up

AMRAP 3:00 at each:

Sandbag Get Up

Sled Drag alternate between:
1 lap run, 1 lap Bear crawl

Row

10 Slam Balls
10 Box Jump/step down

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Thursday May 16 2013

5 Rounds for time:

400m Run
7 Thrusters 135/95

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Help yourself to army dudes to keep track of reps and rounds.

Wednesday May 15 2013

Hang Power Clean
Work up to a 1 RM

Jerk Balance
5 x 3

AMRAP in 7:00
2 MU’s
4 HSPU
10 Cal Aridyne Bike

 

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Superhero Skill and Drills Day

Gymnastics starts May 25th – sign up sheet at the front desk

Gymnastics starts May 25th – sign up sheet at the front desk

More

Tuesday May 14 2013

5 Rounds

200m Run
7 Power Snatch 95/65
7 Pull Ups
Rest 1:00

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Monday May 13 2013

Bulgarian Split Squat
5 x 6 (3L 3R)

4 x
8 Romanian Deadlift
16 Heidens (8L 8R)

“Annie”
50-40-30-20-10
DUs
Sit Ups

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