Specialty

Specialty WODs 1/14-1/21

CFE Sunday 1/14 and Wednesday 1/17 “Pleasant Surprise” For time: 100/80 Calorie Row 60 Box Jump Overs (24/20) 40/Arm Kettlebell Push Press (24/16) 20 Toes To Bar 100/80 Calories Row Time cap: 30 minutes Functional Strength Axle Technique Day Continental… Read more »

This Week’s Specialty WODs

CFE Sunday 1/7 and Wednesday 1/10 Team Conditioning 0-12 minutes: Minute 1: Row for Calories Minute 2: ME Strict Pull Ups (Rx+ Muscle Ups) Minute 3: Rest 13-24 minutes: Minute 1: Row for Calories Minute 2: ME Push Ups Minute… Read more »

This Week’s Specialty WODs

CFE Sunday 1/7 and Wednesday 1/10 Team Conditioning 0-12 minutes: Minute 1: Row for Calories Minute 2: ME Strict Pull Ups (Rx+ Muscle Ups) Minute 3: Rest 13-24 minutes: Minute 1: Row for Calories Minute 2: ME Push Ups Minute… Read more »

This Week’s Specialty WODs

Wednesday 12/27 and Sunday 12/31 (at 28th Street) CFE “Pointblank” In 30 minutes teams of 3 complete for reps: Max Calorie Row and AMRAP of: 20 Push Press (115/85) 20 American Kettlebell Swings 20 Box Jumps with Step Down (24/20)… Read more »

This Week’s Specialty WODs

Sunday 12/17 and Wednesday 12/20 CFE “Bombshell” 30 minute Partner AMRAP: 50 Air Squats 40 Plate Ground to Overhead (45/25) 30 Burpees (Jump to GTO Plate) 20 Chest To Bar Pull Ups (Rx+ 10 Muscle Ups) 10 Wall Walks Partition… Read more »

This Week’s Specialty Classes

CFE Sunday 12/17 and Wednesday 12/20 “Bombshell” 30 minute Partner AMRAP: 50 Air Squats 40 Plate Ground to Overhead (45/25) 30 Burpees (Jump to GTO Plate) 20 Chest To Bar Pull Ups (Rx+ 10 Muscle Ups) 10 Wall Walks Partition… Read more »

This Week’s Specialty Classes

CFE Sunday 12/10 Team Conditioning This workout is three rounds, rotating between stations for 36 minutes (including rest). Score for teams of three is the total repetitions completed. Station 1 3 minute AMRAP: 8 Push ups 16 Air Squats Rest… Read more »

This Week’s Specialty WODs

CFE Sunday 12/3 and Wednesday 12/6 “Remember your ABCs” Complete each Fundamentals workout for time within an 8 minute interval. Each workout interval will be followed by 2 minutes of rest. A. Complete 8 rounds of Cindy for time. One… Read more »

This Week’s Specialty WODs

CFE Sunday 11/26 and Wednesday 11/29 Team Rowing Teams of 3 complete a 40 minute row for max calories, alternating every 35/30 Calories. Buy in: 4 Chest to Bar Pull ups (Rx+ 2 Muscle ups) Cash out: 2 Wall Walks… Read more »

This Week’s Specialty WODs

CFE Sunday 11/19 and Wednesday 11/22 5 minutes at each station, 10 rounds of 20 seconds work, followed by 10 seconds of rest. Rest 1 minute before switching to the next station. 1. Calories on Rower or Assault Bike 2…. Read more »