Thursday 121227

Black Box WOD/Beginner WOD:
A: 7 sets: 1 hang clean + 2 front squats

B: Tabata squats

Kasey’s Elements grads! (from left: Lindsay, Julene, Paul, Renee)

Amputee returns to powerlifting
The split jerk–start to finish (CF Journal–free download)
Secrets of the mind
Roasted red pepper & avocado soup with sausages
Whiten your teeth naturally with no dangerous chemicals

Coach Sofia’s recent Elements grads, the “3 Musketeers”!

Here’s what’s on tap for Friday’s classes:

Black Box WOD/Beginner WOD:
A1. Push Press 4×3; A2. 30 sec goblet squat hold x4 sets

B. 100 burpees for time with a 10-minute time cap.
[Beginner scaling: 75 or 50 burpees instead, with the same 10-minute time cap.]

It’s time to race off the holiday carbs! 10 to 1 ladder: burpees/situps and a 100 meter sprint between each set. (Please note that next week, CFE will hold classes on Monday, Thursday, and Friday. The following week will resume a normal schedule of Monday through Friday.)


  • Justin Katz

    A; 175# (PR)
    B. 170

  • Albert Insogna

    A: 135#
    B: 116

  • Jim S

    Took four days off. Feels great.
    A: yesterday’s WOD (kb at 45lbs, push ups, sit ups) 1:46, 1:47, 1:48
    B: 155,165,170,175,175,180,180
    C: 15 (rested at the top)

  • Guest

    A. Emom: 10 kb+5 t2b @ 55#

    B. Emom: 3 squats @ 245
    Completed both rx’d

  • Aaron Segal

    A) EMOM for 10 minutes:
    3 Back Squats @ 80-85% @ 245#

    B) EMOM for 10 minutes:
    10 KBS 55/35#
    5 T2B

    Completed both rx’d, 3 minute rest between exercises