Monthly Archives: July 2017

tuesday 7.18.17

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The feeling you get when coach says you still have 2 more workouts.

Write your caption for this photo in the “leave a reply” link above photo.


Partner DB bear crawl: ME in 4 min (35/20)

OTM 10

odd: 3 weighted strict pull up

even: 3 bb strict press (from floor)

15 s.snatches (80+% of 1rm)

40 ttb

15 p.snatch (70%)

friday 7.14.17

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Last week it was C.Rossi. This week it is our young guns Anna (Cali) and Jill (NYC). Get together starts @6 ish at Mixx 360 Tonight (7/14).

CFRTE 1: Summah In-House Throwdown

Sundays Workout 2:

 

5 amrap

db snatch total lbs

———————————————————————

10 rep snatch of what ever you didn’t do last week squat or power

3 rounds

7 DL 80% 1rm

10 muscle ups

thursday 7.13.17

CFRTE 1: Summah In-House Throwdown

workout 1:

4 rounds

run

20 rkbs (53/35) or 25 reps (25#)


thursday 7.13.17

2 rounds

10 slam balls (50/35)

50 ft double oh kb carry sled drag

8 amrap

15 wallball (20/14)

8 ttb

rest 5 min

8 amrap

15 air squats

100m run or 8 burpees if raining

Wednesday 7.12.17

THIS SUNDAY:

CFRTE 1 Summah In-House Throwdown

“Rippin’ Dumbbells, Bahbells, and Beers”

Frequently Asked Questions

Q: When?

A: Sunday, July 16th. Be there at 8am, expect to workout until 1pm or so. Then POTLUCK BBQ from 1pm on!

Q: What is a “Throwdown”?

A: You’ll do a few workouts, and you’ll have a judge. Not as intense as a “competition”, but somewhat more competitive then a regular class. It’ll be a lot of fun, and you’ll have rest in between your workouts. And you’ll also be judging! There will be three male and three female winners, with cash prizes. Our goal is to get everyone together for a day of fun and fitness (and beers, hehe).

Q: Can “everyone” really participate?

A: Yes, so long as you do not have a significant injury. All the workouts are scalable, and the scoring will reflect the different scaling options.

Q: Why $50?

A: The money goes towards the cash prizes, and the remainder of the money will go towards equipment that we can all use at the gym. ALSO, we have AWESOME t-shirts being made 🙂 [PS… we will be putting in the order for the shirts AFTER the day of the comp, so they will not be available day-of]

Q: Can I volunteer/bring food/come to the potluck if I don’t compete?

A: Yes! Just please put your name on the sign-up sheet on the front board, and write “Not competing” next to your name. If you’d still like a shirt, it’ll be $25 instead of the $50–write your size!

Q: How do I sign up?

A: List on black post in class!!! Tomorrow!! Cash to one of the coaches!!

2 rounds

farmers carries: 50 ft heavy as possible use KB/DB’s

supermans: 12 reps

Work at 93% of your 1RM Clean & Jerk for 5×1

OTM 7

3 s2oh (heavy) from floor 70-80% 1rm c+j

30 DU

tuesday 7.11.17

THIS SUNDAY:

CFRTE 1 Summah In-House Throwdown

“Rippin’ Dumbbells, Bahbells, and Beers”

Frequently Asked Questions

Q: When?

A: Sunday, July 16th. Be there at 8am, expect to workout until 1pm or so. Then POTLUCK BBQ from 1pm on!

Q: What is a “Throwdown”?

A: You’ll do a few workouts, and you’ll have a judge. Not as intense as a “competition”, but somewhat more competitive then a regular class. It’ll be a lot of fun, and you’ll have rest in between your workouts. And you’ll also be judging! There will be three male and three female winners, with cash prizes. Our goal is to get everyone together for a day of fun and fitness (and beers, hehe).

Q: Can “everyone” really participate?

A: Yes, so long as you do not have a significant injury. All the workouts are scalable, and the scoring will reflect the different scaling options.

Q: Why $50?

A: The money goes towards the cash prizes, and the remainder of the money will go towards equipment that we can all use at the gym. ALSO, we have AWESOME t-shirts being made 🙂 [PS… we will be putting in the order for the shirts AFTER the day of the comp, so they will not be available day-of]

Q: Can I volunteer/bring food/come to the potluck if I don’t compete?

A: Yes! Just please put your name on the sign-up sheet on the front board, and write “Not competing” next to your name. If you’d still like a shirt, it’ll be $25 instead of the $50–write your size!

Q: How do I sign up?

A: Front board!!! Tomorrow!! Cash to one of the coaches!!

3 rounds

:20 plank hold

10 hanging shruggs

2 wall walks

ring rows: 2×15 slow and controlled

push-ups: 2x ME (hands on 25’s chest to deck)

70 box jumps step downs (24/20)

60 burpees

50 kbs (70/53)

40 c2b

30 db snatches (heavy)

18 min time cap

monday 7.10.17

Starts Tomorrow

RTE1 Fun for Kids!

Starting Monday, July 10th, we will be adding a “Little Kids’ Class” for ages 5 to 10. This class will be geared towards fitness games and general fun, and drop-ins are welcome. It will run Mondays and Wednesdays through the summer.

Pre-Paid Month: $50 for 1 kid; $70 for 2 or more kids*

Drop-In: $15 for 1 kid; $20 for 2 or more*

*From same household

hip mob + solid warm up + get hr up then bring back down for squats

BACK SQUAT (week 3)

Work to 70% of your 1RM Back Squat for a set of 5, then decrease weight for Drop Sets 3×5. For Drop Sets 3×5, decrease weight by 35lbs down if work set of 5 is above 400lbs. For Drop Sets 3×5, decrease weight by 20lbs down if work set of 5 is below 400lbs. Target 20lbs increase / week if work sets are above 400lbs Target 10lbs increase / week if work sets are below 400lbs.

2 rounds

1:30 each rnd

20/15 cal ass bike

8 bar hop burpees

ME FS @ 135/95 rest 5 min

 

Friday 7.7.17

CFRTE 1 Summah In-House Throwdown

“Rippin’ Dumbbells, Bahbells, and Beers”

Frequently Asked Questions

Q: When?

A: Sunday, July 16th. Be there at 8am, expect to workout until 1pm or so. Then POTLUCK BBQ from 1pm on!

Q: What is a “Throwdown”?

A: You’ll do a few workouts, and you’ll have a judge. Not as intense as a “competition”, but somewhat more competitive then a regular class. It’ll be a lot of fun, and you’ll have rest in between your workouts. And you’ll also be judging! There will be three male and three female winners, with cash prizes. Our goal is to get everyone together for a day of fun and fitness (and beers, hehe).

Q: Can “everyone” really participate?

A: Yes, so long as you do not have a significant injury. All the workouts are scalable, and the scoring will reflect the different scaling options.

Q: Why $50?

A: The money goes towards the cash prizes, and the remainder of the money will go towards equipment that we can all use at the gym. ALSO, we have AWESOME t-shirts being made 🙂 [PS… we will be putting in the order for the shirts AFTER the day of the comp, so they will not be available day-of]

Q: Can I volunteer/bring food/come to the potluck if I don’t compete?

A: Yes! Just please put your name on the sign-up sheet on the front board, and write “Not competing” next to your name. If you’d still like a shirt, it’ll be $25 instead of the $50–write your size!

Q: How do I sign up?

A: Front board!!! Tomorrow!! Cash to one of the coaches!!

coaches choice

10 rep max snatch (power or squat not both)

1-2-3-4-5-4-3-2-1

power or s.snatch (165/115)

muscle up