October 2017

Today’s Schedule

8AM- Endurance

9AM- Barbell Club

10-12PM Open Gym

Good luck to our athletes competing at the 2017 Garden State Open at CrossFit 908! 

Today’s Workout

• With a partner, complete the following (Part A-B) FOR TIME:
  • Part A:
    • 100 Calories AAB
      • *STARTING WITH and EMOM:
        • 5 Thrusters EACH (135/95#)
• Upon completion of 100 calories, move on to:
  • Part B:
    • 100 Deadlifts (135/95#)
    • 100 Push Ups
    • 20 Rope Climbs
      • *Split reps however you deem necessary

*There is no rest period between Part A and B. 

*45:00 Time Cap

Today’s Workout

Strength

• 5 Rep Pause Back Squat (2 sec pause)
• Drop sets are 95%x5 and 90%x 5+ (limit to 10 reps)

Conditioning

• For Time:
• 90 Wallballs (20/14#)
• 70 Abmat Sit ups
• 50 Hang Power Cleans (95/65#)
• 30 Ring Dips

Today’s Workout

• EMOM20:
• Odd- 3 Front Squats from the floor @75%
• Even- 150m Row Sprint (CRX- 200m)

• This Saturday, Oct. 7th, several CFSE athletes are competing at the Garden State Open at CrossFit 908. Know this is a bit of a hike, but if we could coordinate carpooling, comment in the Facebook group! Good Luck to all of our athletes.
• Our 2017 Fall Nutrition Challenge will begin Monday October 16th. Coronato’s Clean Cuisine will be at the gym Wednesday Oct. 11th doing a food sampling and again on the 14th for an informative session on all Nutrition challenge guidelines.

Today’s Workout

Barbell Cycling/Gymnastics

• EMOM10:
  • Odd- 7 TNG Power Snatches (95/65#)
  • Even- 10 HSPU

Conditioning

• 5 Rounds EACH For Time:
  30 Double Unders
  15 KB Swings (53/35#) (CRX 70/53#)
  10 Toes to Bar
  15 KB Swings
  30 Double Unders

Rest 1:00

Couple upcoming events you should all be aware of.

1. This Saturday, Oct. 7th, several CFSE athletes are competing at the Garden State Open at CrossFit 908. Know this is a bit of a hike, but if we could coordinate carpooling, comment in the Facebook group! Good Luck to all of our athletes.
2. Our 2017 Fall Nutrition Challenge will begin Monday October 16th. Coronato’s Clean Cuisine will be at the gym Wednesday Oct. 11th doing a food sampling and again on the 14th for an informative session on all Nutrition challenge guidelines.

Today’s Workout

Strength

• 10-1
  • BW Bench Press (Female= 75% BW)
  • Strict Pull Up
  • V-Up

Conditioning

• AMRAP7
  • 25/20 Calorie Assault Bike SPRINT
  • 400m Run
  • In remaining time, max dball/medball/sandbag over the shoulder

*Two Scores

Score #1= TIME it takes to complete AAB Sprint and Run

Score #2= Reps in remaining time 

Happy Monday Ya’ll! Couple upcoming events you should all be aware of.

1. This Saturday, Oct. 7th, several CFSE athletes are competing at the Garden State Open at CrossFit 908. Know this is a bit of a hike, but if we could coordinate carpooling, comment in the Facebook group! Good Luck to all of our athletes.
2. Our 2017 Fall Nutrition Challenge will begin Monday October 16th. Coronato’s Clean Cuisine will be at the gym Wednesday Oct. 11th doing a food sampling and again on the 14th for an informative session on all Nutrition challenge guidelines.
3. We are beginning at NEW STRENGTH cycle and it starts TODAY with….

Today’s Workout

Strength

• Spend 15 minutes building to a 1RM Deadlift

Conditioning

• 7 Rounds for time (20:00 Time Cap)
  • 200m Run
  • 21-18-15-12-9-6-3 Burpee Box Jump Overs (24/20″)