Scroll to top
© 2017, Norebro theme by Colabr.io

August 2011

31 Hero's This Saturday

Back Squat 3-3-3-3-3 Speed Bench 8 x 3 @ 60-65% "Snatching Fran"21-15-9 of:Squat Snatch…

Justin Riley August 31, 2011

CFES Get's Around

Master's Chipper, Games 2011 For Time10 Handstand Push-ups20 Wall Ball 20/1430 Toes to Bar40…

Justin Riley August 30, 2011

Remember To Play Sports.......Because I Forgot

Snatch 3-3-3-3-3 Front Squat 8-10×2 60-65% 1RM 3-5 Sets Max Dips A couple weeks…

Aaron August 29, 2011

WOD You

Rest Day     or 8AM CFE WOD in prep for the Tough Mudder @…

Jackie H. August 28, 2011

Reaching Enlightenment

Push Press 3-3-3-1-1-1 Speed Deadlift 10 x 2 @ 55-60% Prowler Sprint 8 x…

Blake August 27, 2011

Gymnastics Day

5 Rounds For Time:3 Rope Climb 14ft5 Each Rolling Pistols10 Yard Handstand Walk Details…

Justin Riley August 26, 2011

Cori Snatches 103

Overhead Squat 3-3-3-1-1-1 Speed Bench 8 x 3 @ 55-60% 5 Rounds:10 KB Deadlift…

Justin Riley August 25, 2011

Looking For Some CF Fun This Weekend

5 Rounds For Time:3 Deadlift 315/2055 Muscle Ups200m Run Saturday August 27th, North Lake…

Justin Riley August 24, 2011

Throwing Rocks In The Pool

Squat Clean 3-3-3-1-1-1 4 Rounds For Time:10 Burpee Pull Ups20 Plyo Lunges The swim…

Justin Riley August 23, 2011

Next CFES BBQ Main Course?

3 Rounds for time: 7 Front Squats @ 75% 1RM9 Handstand Pushups500m Row The…

Aaron August 22, 2011

Box Humps

This blog, started last week, was titleless but was pleasantly awarded its BOX HUMPS…

Jackie H. August 21, 2011

Stabilizing the “core” from an early age.

Remember, no 8:30 class today.  Meet at Glenn Hall Pool in River park at…

Blake August 20, 2011

She Came, She Saw, She Conquered, She Continues….

Push Press 5-5-5-3-3-3 EMOTM For 10 Minutes:2 Box Jumps 40"/30"Max Steps Sandbag Lunge 80/50…

Justin Riley August 19, 2011

Where There's A Will...

5 Rounds, :30 on :30 off:Bar Facing BurpeesGround To Overhead 135/95Row for Cal As…

Justin Riley August 18, 2011

CF Sink or Swim This Saturday at 10

Overhead Squat 3-3-3-3-15 Speed Bench 10 x 2 @ 50% Tabata Deadlift 225/155 Well,…

Justin Riley August 17, 2011

Free Movie Screening Thursday Night

AMRAP 15 Minutes:10 DB Thrusters 45/30250m Row Synopsis: Fourteen years after he left to…

Justin Riley August 16, 2011