wednesday "Ladies night"

Always a good place...Never a bad time

WOD

"Jackie"

1000m row

50 thrusters (45lb)

30 pull ups

Rockin Vin Yoga @ 6p.

Tuesday

1st annual "Fire Fight Gone Bad"

WOD

1 mile run

50 KBS

1 mile run

40 step ups (each leg- 18")

1 mile run

30 pull ups

Monday

WOD

Warm up-

16.12.8 Front Squat. (50-60% of max)

Main set-

3.3.3.3.3.3.3 Squat Clean.

CFE

-SWIM-

200M @ moderate intensity.

Sprint 25m. taking only 4 breaths. Send off on top of the minute

Sprint 25 taking only 3 breaths. Send off on top

Sprint 25 taking only 2 breaths. Send off on top

Sprint 25 taking only 1 breath. Send off on top.

*Note each time.

Repeat this 3, 4, or 5 times depending on race distance and ability.

Sunday

CHOOSE ONE

Do on your own.

Swim- cover as much distance as possible in 30 minutes

Bike- cover as much distance as possible in 120 minutes

Run- cover as much distance as possible in 60 minutes.

Community Yoga is at 6p.

$5.00 drop in for all "Non-Members"

Bring some friends!

Saturday "Intro WOD"

WOD

As many rounds as possible in 15 minutes of...

5 ring dips

10 squats

15 burpees

CFE-Run

We will be hitting Bell middle school track at just after 2pm! Mile repeats are on the menu!

Quick read...

http://journal.crossfit.com/2010/11/hayleybreathing.tpl#featureArticleTitle

Thanksgiving!

WOD

50 Turkey squat cleans!

OR...

go for a trail run!!!

We are closed today so we can give thanks for ours and your health and for all of the help and hard work that each and every one of you have contributed! Thank you.

Wednesday "Ladies night"

Guess where this flag is now?!?!?!

WOD

"Karen"

150 Wall ball for time!

*if this seems too easy....

"Jane"

100 burpee pullups for time!

Tuesday

WOD

"Regan" HERO WOD!!

Run 5k

26 Thrusters

26 pull ups

26 Box jumps

26

Monday

The multi-rider computrainer lab is up and running! Reserve your seat today!!

WOD

10 minute A.M.R.A.P of body weight squat.

CFE-SWIM

Cover as much distance as possible in 10 minutes. Rest 2 min. repeat.

"Intro WOD"

"Cindy"

As many rounds as possible in 20minutes of

5 pull ups

10 push ups

15 air squats.

CFE Run

Bell Middle school track @ 2:15

following warm up, 1 mile max effort. Recover 5 minutes, 6-200's with a 1 minute recovery.

Friday

Partner WOD

Be prepared....

CFE-SWIM

3X100m. sprints. Recover 30 seconds between each

500m. T.T.

3X50m. sprints with strong kick focus. Recover 30 seconds between each.

Thursday

Train hard or stay home!

WOD

Death by AMRAP...

First choose your weakest movement.

Do 1 repetition then run 200m.

round 2- do 2 reps then 200m run

round 3- 3 reps and 200m run

Complete as many rounds of this as possible in 20 minutes!

Wednesday "Ladies night"

Hard work pays off!

WOD

"Elizabeth"

21-15-9

Cleans

Ring dips

Tuesday

WOD

Run 1 mile

50 Thrusters

800m Run

25 GI Janes

Run 400

Skill: Handstand Walk

The new studio is up and running! Thank you to everyone who came to our first class.

WOD

Dead lift

5.4.3.2.1

50 wall ball for time.

CFE

Swim

500m

400m

300m

200m

100m

Recovery is 30 seconds.

Saturday "Intro WOD"

Bike-asana

WOD

21, 15, 9

KBS

Box jumps

Run a 400m between each set.

Friday

We wish Team TYE coach Adam A. the best of luck at his trail half this weekend!

WOD

With a partner do

100 burpees

75 Over Head Squats

50 Wall ball

25 Hand stand push ups

Only one person can be going at once.

CFE

Swim

100m

75 m

50 m

25 m

Repeat 4 times. Recover 15 seconds between each set.

Thursday

Happy veterans day Brian, Adam, Jess, Nathan, Ben, Red, and all those who have served with honor and distinction!

WOD

Run 1 mile

50 wall ball

Run 1 mile

Wednesday "Ladies night"

WOD

"Chelsea"

One the minute, each minute, for 30 minutes.

5 Pull ups

10 push ups

15 squats

Tuesday

CFE

Kezia

Row 1 min all out effort!
Stationary bike 2 min all out effort
Run 400m.

AMRAP 20min.

Track Session

(is back at 5:15 Bell Middle School Track)

400m
800
1600
800
400

Recovery is 50% of run time.

WOD

Squat Clean Thrusters

6 sets of 5

CFE

Swim

3- 100's at 90%

10- 50's @ max effort

3- 100's @ max effort

Recovery is 30 seconds after each 50 and 45 seconds after each 100

Explosive lateral strength!

Intro WOD

AMRAP in 20 minutes of...

30 double unders (100 jump rope)

20 box jump

10 burpees

5 ring dips

CFE

3,4, OR 5 mile repeats!

Friday

Gotta love an outdoor met-con in Colorado in November!

Partner WOD

100 Push ups...plank

80 Thrusters... shoulder rack position (95/65)

60 Box Jumps...wall sit

40 Pull ups... dead hang

While athlete 1 is doing Push ups, athlete 2 holds plank. At the time that athlete 1 can no longer do push ups they must hold plank while athlete 2 begins push ups. They may move on to Thrusters as soon as they have collectively completed all 100 repetitions.

(Only one person can be doing reps at a time.)

CFE

SWIM

10-100's at fastest possible pace. Recover an equal amount of time that your 100 took.

Varience of +/- 5 seconds will result in a scratch. A scratch will result in 50 burpees to be completed DIRECTLY following your next WOD.

Thursday

"Balance, Coordination, Flexibility, Strength" Just four "Pillars" needed for the Over Head squat!

Breath Charlie, Breath!

WOD

"Amanda"

4 rounds for time of...

500m. Row

25 Wall ball

800m run

Oly Class @ 6p

Wednesday "Ladies night"

Get big and be somebody

WOD

AMAP in 20 min of...

15 Over Head squats

10 Turkish get ups (5 each arm)

9 chest to bar pull ups OR 6 Dynamic pull ups OR 3 Muscle ups

CFE

Run

1 mile @ 95% Recover 5 minutes

Repeat 3 times.

Tuesday

WOD

run 200m

25 burpees

run 200m

25 squats

run 400m

25 KBS

run 400m.

25 "WILD CARD"

CFE

Track run with FRCC @ 5:45

Warm-up: 1 1/4 miles Workout: 4 x 800 - recovery 400 after each interval Cool Down: 4x400