NEXT LEVEL CLASS will be cancelled 1/4, 1/6, 1/13, 1/15, and 1/18.
Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.
Endurance Class- 8AM
Triple Threes
- 3k Row
- 300 Double Unders
- 3 Mile Run
Today’s Workout- 9 and 10AM
Death By:
- Pull-Ups
- Power Cleans (135/95#)
- Burpees
15min Time cap to each movement
EX:
Min 1- 1 Rep
Min 2- 2 Reps
Min 3- 3 Reps
…….
Min 14- 14 Reps
Min 15- 15 Reps
From all of us here at CFSE, we want to wish you and your families a safe and Happy New Year.
This is a time to reflect on the past year and begin to make goals for the upcoming one. If you fail to plan, you plan to fail. Write down your goals. Create a plan and execute. Maybe you want to lose more weight, or work on your olympic lifts. Be as specific with your goals as possible. Don’t just say “I want a better clean and jerk”. Put a number to it. Put a plan to it. Put a timeline to it. Always make short term and long term goals. Not only in the gym, but outside the gym as well. If you don’t reach them in your timeline- reevaluate, DO NOT GIVE UP. If you need help with writing some of your gym goals, feel free to contact Rob or I for assistance. Remember, Rome wasn’t built in a day. Reward does not come before hard work. Hard work= Results. Be relentless with who you want to be.
We are here as resources to guide you and challenge you. Whatever you need, we are here to help. Happy New Year and may this one bring you everything you hoped for, worked for, and dreamed of. We challenge you to do something this year you could not do in 2015. Think on it, make it happen.
Today there is Open Gym from 12-2PM.
NEXT LEVEL CLASS will be cancelled 1/4, 1/6, 1/13, 1/15, and 1/18.
Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.
Please note our Holiday Schedule for New Years.
New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16
NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.
Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.
Today’s Workout
Strength
- EMOM10 – Back Rack Lunges, 2R/2L (Build)
Conditioning
- AMRAP10:
- 10 Deadlifts (225/155#)
- 20 Sit ups
- 30 Double Unders
After Party
- L-Sit – :30 work, :30 rest x 3 Rounds
Please note our Holiday Schedule for New Years.
New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16
NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.
Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.
Today’s Workout
Strength
- Bench Press 3×10 @65%
Conditioning
- 25-20-15-10 Reps For Time of:
- Calorie Row
- Ring Dip
Please note our Holiday Schedule for New Years.
New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16
NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.
Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.
Today’s Workout
Conditioning
- Every 2:00 for 10 total rounds complete:
- 10 Wallballs (20/14#)
- 10 KB Swings (53/35#) (CRX= 70/53#)
- 10 Box Jumps (24/20) (CRX= 30/24)
Please note our Holiday Schedule for New Years.
New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16
NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.
Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.
Today’s Workout
Strength
- EMOM8
- 1 Power Snatch + 1 Hang Snatch + 1 OH Squat
Conditioning
- “Nancy”
- 5 Rounds For Time:
- 400m Run
- 15 OH Squats (95/65#)
- 5 Rounds For Time:
