August 27, 2013
Row 5k
Then,
Bench Press
5-5-5-5-5
Today's WOD
Your workout of the day!
August 26, 2013
Reminder: registration for the LuRong Living Paleo Challenge is OPEN! The 8-week challenge starts 16SEP. Register HERE.
In brief, eating paleo means sticking to meat, vegetables, some fruit, nuts and certain fats (EVOO, avocado). You do NOT eat breads, grains, processed sugars, dairy, legumes, peanuts or soy products. Whew, that was brief! Please note: This challenge has specific rules that we will go over with our team prior to 16SEP.
Questions? See Melissa or Eric.
21, 15 and 9 reps of:
GHD sit-ups
Burpee box jump-overs (24″/20″)
August 25, 2013
“Karen”
For time:
150 wall ball shots (20#/14#)
August 23, 2013
And so she returns! Let’s set some PRs today!
“FRAN”
Compare to 3AUG13
21, 15 and 9 reps of:
Thrusters (95/65)
Pull-ups
August 22, 2013
New ladies’ tanks and mens’ T-shirts are FINALLY in!
$25 each. See Melissa or Eric!
We can’t stress the importance of coming in today to set a new 1RM back squat. We’ll be using your new 1RM throughout the next month in our programming. Come in and go hard.
Back Squat
Refer to 1AUG13
1-1-1-1-1-1-1
Then,
“The Chief”
Max rounds in 3 minutes of:
135# power cleans, 3 reps
6 push-ups
9 squats
Rest 1 minute. Repeat for a total of 5 cycles.
August 21, 2013
Split Jerk
2-2-2-2-2-2-2
Then,
10min AMRAP
10 Deadlifts 225/155
10 Bastards
August 20, 2013
Is it hump day already?
Reminder: Order by Wednesday night for Kettlebell Kitchen delivery on Monday, 26AUG.
If you haven’t already heard (living under your rock), registration is OPEN for the Bless the Gym Tour two-day training camp with Olympic weightlifter Kendrick Farris.
Only CFER members can register right now. If you’d like to be notified when we open registration to the public, send us an email.
Reverse Filthy Fifty
50 double-unders
50 burpees
50 wall ball shots, 20 pound ball
50 back extensions
50 push press, 45 pounds
50 knees-to-elbows
Walking lunge, 50 steps
50 kettlebell swings, 1 pood
50 jumping pull-ups
50 box jump, 24 inch box
August 19, 2013
Reminder: registration is open for the Bless the Gym Tour two-day training camp with Olympic weightlifter Kendrick Farris!
Only CFER members can register right now, but registration will open to the public soon. If you’d like to be on our email list, please shoot us an email.
Power Clean
3-3-3-3-3
2013 Open 13.4
7min AMRAP
3 Clean and Jerks 135/95
3 Toes-to-Bar
6 Clean and Jerks 135/95
6 Toes-to-Bar
9 Clean and Jerks 135/95
9 Toes-to-Bar
12 Clean and Jerks 135/95
12 Toes-to-Bar
15 Clean and Jerks 135/95
15 Toes-to-Bar…
August 18, 2013
Registration for Kendrick Farris’ Bless the Gym Tour is open for members only.
Head over to the schedule page and click the Seminars Tab to register.
Two-time Olympian and top-ranked American weightlifter Kendrick Farris will present a two-day training camp at CFER on Saturday and Sunday, November 16 and 17, as part of his Bless the Gym Tour.
Weighted Pull-ups
3-3-3-3-3
Then,
10 minute AMRAP
7 Snatches (95/65)
10 Wall Balls (20/14)
August 16, 2013
It’s here! Registration for the 2013 LuRong Living Paleo Challenge is open!
The 8-week paleo challenge starts 16SEP. We will have a meeting soon to go over the challenge in detail.
In brief, eating paleo means sticking to meat, vegetables, some fruit, nuts and certain fats (EVOO, avocado). You do NOT eat breads, grains, processed sugars, dairy, legumes, peanuts or soy products. Whew, that was brief! Please note: This challenge has specific rules that we will go over with our team prior to 16SEP.
If you have ANY questions, see Melissa or Eric.
“Ascending Chipper” from the 2013 Reebok CrossFit Games
In teams, complete:
50 dead lifts (280#/185#)
60 chest-to-bar pull-ups
70 cleans (190#/135#)
80 pull-ups
90 snatches (140#/85#)
100 toes-to-bar
*Only one athlete works at a time
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