FRIDAY NIGHT LIGHTS (MARCH 19TH) ST. PATTYS THEME Snatch Technique On the 1:30 x 6 Sets:3-Position Power Snatch3 Overhead Squats “Bi-Weekly” 4 Rounds For Time:10 Burpee Pull-ups20 Hang Power Snatches (75/55)30/21 Calorie Bike Erg HOME GYM 4 Rounds For Time:10 Dumbbell Facing Burpees20 Alternating Dumbbell Snatches400 Meter RunRead More

OPEN GYM 1PM-2PM “Full Court Press” 5 Rounds:9 Single Dumbbell Z-Press (50/35)15 Double Dumbbell Floor Press (50’s/35’s)21 Weighted AbMat Sit-ups (50/35)27 Leg Lifts Over Dumbbell HOME GYM 5 Rounds:9 Single Dumbbell Z-Press15 Double Dumbbell Floor Press21 Weighted AbMat Sit-ups27 Leg Lifts Over DumbbellRead More

“Tri Sprint Intervals V1” 5 Rounds:AMRAP 4:30/20 Calorie Row30/20 Calorie Bike ERgMax Shuttle Runs [10 Meters] Rest 4 Minutes Between RoundsRead More

OPEN 21.1 For Time:1 Wall Walks10 Double Unders3 Wall Walks30 Double Unders6 Wall Walks60 Double Unders9 Wall Walks90 Double Unders15 Wall Walks150 Double Unders21 Wall Walks210 Double Unders Time Cap: 15 MinutesRead More

CFE INTRMURAL OPEN WOD ANNOUNCEMENT TONIGHT @ 7PM (WATCH PARTY AT THE GYM) CFE INTRAMURAL FRIDAY NIGHT LIGHTS EVENT (MARCH 12TH) @ 5PM “Goat Day” On the Minute x 20:Minute 1: Movement 1Minute 2: Movement 2 -or- “kindERGarten” On the Minute x 20:Minute 1: 1 Round of “Cindy”Minute 2: 15/12 Calorie RowRead More

CFE INTRAMURAL OPEN STARTS FRIDAY (MARCH 12th) @ 5pm “Quicksand” 5 Rounds x AMRAP 3:12 Single Dumbbell Box Step-ups (50/35) (24″/20″)8 Burpee Box Jumps (24″/20″)Max Calorie Bike Erg Rest 1 Minute Between Rounds HOME GYM 5 Rounds x AMRAP 3:30 Single Dumbbell Step Back Lunges (15 Each Side)15 Lateral Burpees Over DumbbellMax Single Dumbbell Hang...Read More

CFE INTRAMURAL OPEN STARTS FRIDAY (MARCH 12th) @ 5pm “Aftermath” For Time:50-40-30-20-10:Calorie Row After Each Round:10 Deadlifts (185/135)40 Double Unders HOME GYM 5 Rounds For Time:400 Meter Run20 Double Dumbbell Deadlifts40 Double Unders AFTER PARTY (Optional) Midline 3 Sets:1:00 L-Sit (Accumulated Time)30 Barbell Good Mornings Rest as Needed Between SetsRead More

CFE INTRAMURAL OPEN STARTS MARCH 12th @ 5pm Overhead Squat 5 Sets of 5 “All Over Again” AMRAP 15:25 Overhead Squats (75/55)20 Singe Dumbbell Hang Clean and Jerks (50/35)15 Toes to Bar HOME GYM AMRAP 15:20 Single Dumbbell Goblet Squats (50/35)20 Sit-ups20 Singe Dumbbell Hang Clean and Jerks (50/35)20 Sit-ups AFTER PARTY (Optional) Snatch On...Read More

CFE INTRAMURAL OPEN STARTS MARCH 12th “H(arm)ful” 4 Rounds For Time [30 Minute Cap]:30/21 Calorie Assaul200 Meter Farmers Carry (50’s/35’s)100′ Walking Lunges HOME GYM 4 Rounds For Time:30 Burpees200 Meter Farmers Carry100′ Walking LungesRead More

CFE INTRAMUNRAL OPEN STARTS MARCH 12th “Powerlines” AMRAP 25:20 Power Snatches (95/65)4 Rounds of “Cindy”800/600 Meter Row HOME GYM AMRAP 25:20 Alternating Single Dumbbell Power Snatches4 Rounds: 15 Push-ups + 15 Air Squats800 Meter RunRead More