Tuesday

It's here!

WOD

12 burpee pull ups

400m run

10 burpee pull ups

400m run

8 burpee pull ups

400m run

6 burpee pull ups

400m run

CFE-Bike

10 mile TT

Monday

Another epic triathlete mustache... Name the race and year and win a water bottle.

WOD

Back squat

5-4-3-2-1

3x12 stiff leg dead lift

CFE-Swim

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.

All out maximal efforts!

Saturday

Intro WOD

4 rounds each, 40 second max effort/ 20 second recovery

Row

KBS (OR hang clean)

sit ups

push ups

lateral jump (OR air squat)

CFE-Swim

4, 5, OR 6 rounds of...

200m @ 100%

2 min recovery between each set.

Friday

WOD

100 Push ups...plank

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

60 Box Jumps...wall sit

40 Pull ups... dead hang

CFE-Swim

400m @ 80 %

200m @ 90%

10-50's @ 100%

Recovery for the 50's starts equal to the swim time. Subtract 5 seconds of recovery between each of the 10 sets.

Thrusday

Remember team, Strong people are harder to kill and generally more useful to have around!

WOD

"Fran goes for a stroll..."

21 Thrusters/21 pull ups

400m run

15 thrusters/15 pull ups

400m run

9 thrusters/9 pull ups

400m run

CFE-Bike

10 intervals at 125% threshold

Wednesday

What made this man one of the most dominating forces in Triathlon?? Some say it was his high tech gear, others say his keen fashion sense lead him to the top of many a podium. These people are only partially correct. The truth is, it was his wicked mustache that lead to so many titles!!

Mustache March is only 6 days away! show everyone how serious a triathlete you are by bringing back the stach for the marry month of March!

Any team member who rocks a mustache for at least 1 week will get a prize!

First person who names the radical athlete in the picture will also receive a prize!

(Post response to blog)

WOD

"Cindy"

As many rounds as possible in 20 minutes of...

5 pull ups

10 push ups

15 squats

CFE-Swim

300 @ 85%

200 @ 90%

100 @ 100%

50 drill as recovery between each set

2, 3, OR 4 rounds depending on race distance/ability

Tuesday

WOD

99 Double Unders

1 mile Run

66 Push Press

800 m Run

33 KBS

400 m Run

Monday

WOD

7 rounds of

1 snatch-5 overhead squat

OR

1 clean-5 front squat.

*Recover 30 seconds between each round

Skill- KB Snatch

CFE-Swim

200m @ 80%

100m@ max effort

5 rounds.

Saturday

Intro WOD

20 pull-ups

30 box jumps

40 dips

50 sit-ups

60 pushups

70 squats

...for time

There will be two Compu-trainer Rides on Saturday: 10-12 and 12:15-2:15

Come Ride...Sign up online to reserve your spot and bring a buddy to race!

CFE-Swim

4-400's

Friday

Grab a friend and get yer fit on!

WOD

Wheel barrel 2 laps each

burpee broad jump 2 lengths (Partner dead hang)

51 wall ball (Partner holds wall sit)

51 Double unders (Partner does mountain climbers)

CFE-Swim

100 free

25 kick

25 drill

Repeat 8, 10, or 12

Thursday

WOD

1 mile Run

15 GI Janes or 7 Muscle Ups

200 m Row

x2

Wednesday

Get your swim on.

WOD

21-15-9

Squat Cleans

Box Jumps

CFE-Swim

400 @ 85%

300 @ 90%

200 @95%

100 @100%

100

100

50 kick between each set.

Tuesday

WOD

"Hellen"

400m Run

21 KBS

12 Pullups

3 rounds

Monday

Balance, Coordination, Accuracy, Agility, Strength, & Focus... being used outside the gym!

WOD

3x10 Straight leg dead lift.

Ground to overhead of choice.

3-3-3-3-3

Work on technique with 1/3 of the weight between each set.

CFE-Swim

200 easy

tabata 20:10 x 8

Repeat this 4, 5 or 6 times depending on race distance/ability

Friday

WOD

With a partner. 2 min on / 2 min off

pull ups

push press (combined parter total must be at least 100 lbs.)

KBS (combined partner total must be at least 70 lbs.)

row (Calories)

Score will be based on teams collective total repetitions

*This is a good chance to PR your max rep pull ups.

CFE-Swim

10, 12, or 15 rounds depending on race distance and ability

100m recover 1/3 swim time

50m recover 1/3 swim time

Object is to never stray more than 5sec on the 100's and 3sec on the 50's

Thursday

The 5:30 AM Crew... Crushing it!

WOD

Kezia: 4 rounds

500m Row

.5 Bike

400m Run

( Please be ready to run outside)

Wednesday

Today is the 4th anniversary of the passing of Sgt. James Regan. In honor of this we will be doing 4 rounds of his workout. He was 26 years old and on his 4th combat deployment.

WOD

4 rounds of Regan...

26 Thrusters

26 Pull ups

26 box jumps

26 burpees

CFE-Swim

5-300's with

4 minutes TOTAL recovery, this can be divided any way you choose.

Tuesday

WOD

1000m Row

50 Wall Ball

1000m Row

50 Wall Ball

1000m Row

Monday

WOD

Dead Lift

5-4-3-2-1

3-1 min rounds of weighted lunges.

CFE-Swim

25 easy / 25 race pace / 25 sprint

10, 15, or 20 minutes

3- 100m sprints. take full recovery between each

Sunday

Rest day.

There will be no classes!

enjoy your Super Bowl Sunday!

Saturday

INTRO WOD

3 rounds of

1 min row

1 min box jump

1 min high pull

1 min thrusters

1 min jump rope

1 min rest

CFE-Run

1 mile

400

400

400

400

1 mile

Friday

PARTNER WOD

With a partner:

100 burpees

75 Over Head Squats

50 Wall ball

25 Hand stand push ups

Only one person can be going at once. Cheer your partner on! Get the fastest time!

CFE- swim

following warm up swim

25m. Max effort, Recover 10 seconds

50m. max effort, recover 20 seconds

75m. max effort, recover 30 seconds

100m. max effort, recover 1 minute.

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

Thursday

WOD

Tri-Bata (20:10 x8)

Tabata row

Tabata bike

Tabata run (or jumping lunge)

Recover 1 min between each

CFE-Bike

10-1 min intervals at 125% of threshold

Wednesday

WOD

2 OR 3 rounds for time of...

50 double under

40 burpee

30 sumo DLHP

20 box jump

10 sit ups

CFE-Swim

tabata

400m warm up

25m all out sprint, 10 second recovery x8

200 easy

25m all out sprint, 10 second recovery x8