Category

WOD

9.10.19- Tuesday

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Today’s CrossFit Workout

Conditioning/Strength 

  • EMOM10:
    • Odd: 12/9 Calorie Row (CRX 15/12)
    • Even: 8 Moderate TNG Deadlifts (60-70%)

Rest 2:00

  • EMOM10:
    • Odd: 15/12 Calorie Row (CRX 20/15)
    • Even: 3 Heavy Deadlifts (80-90%)

Today’s SWEAT Workout

  • For time
    • 1,000m row
      200m run
      *REST 2 MIN*
      750m row
      400m run
      *REST 2 MIN*
      500m row
      600m run
      *REST 2 MIN*
      250m row
      800m run

9.9.19- Monday

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Today’s CrossFit Workout

Strength

  • :30 Work/:30 Rest x12
    1) Ring/Bench Dips
    2) Weighted Single Leg Step-up
    3) GHD/Anchored Sit-ups

Conditioning

  • AMRAP 12
    • 35 Double Unders
      15 Box Jumps (24/20)
      35 Double Unders
      15 Toes to Bar

Today’s SWEAT Workout

  • 25:00 for Quality
    • 8-12 DB Bench Press
      8-12 DB Bent over Row
      8/8 Single Leg RDL
      8/8 Bulgarian Split Squat
      :20 L-Hang

9.6.19- Wodapalooza City Series TONIGHT

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Join us tonight from 6:30-9pm for the final week of Wodapalooza Online Qualifiers. CFSE has been recognized as a Community Partner for the 2019-2020 WZA Season. Come show your support for your local athletes as they take on the final week!

Today’s CrossFit Workout

  • EMOM25:
    • 1- 200m Run
    • 2- 12/9 Calorie Ski
    • 3- 50′ Sled Push + 50′ Sled Pull
    • 4- :40 Hollow Ho;d
    • 5- REST

Today’s SWEAT Workout

Weightlifting

  • EMOM8:
    • 3 Hang Power Cleans + 5 V-Ups

Conditioning

  • 3 Rounds For Time:
    • 20 Hanging L-Raises (Toes to Bar)
    • 1000m Run
    • 20 DB Hang Clean and Jerks (50/35#)

9.5.19- Thursday

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Wodapalooza City Series Event TOMORROW NIGHT from 6:30-9pm! 6:30pm Class is CANCELLED

Today’s Workout

Strength

  • 15:00 to Build to a heavy complex of:
    • 1 Thruster + 1 Front Squat + 1 Split Jerk

Conditioning

  • 2:00 on/1:00 off x5
    • 15 Wallballs (20/14#) (CRX 30/20#)
    • 30 Double Unders
    • Max Clean and Jerks in remaining time

Today’s SWEAT Workout

  • Every 4:00 for 5 sets
    500/400m Row/Ski
    15/10 Calorie Assault Bike

9.4.19- Wednesday

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Today’s CrossFit Workout

Conditioning

  • For time – Teams of 2
    • 1000m Run
      100/80 Calorie Assault Bike
      75 Box Jumps (24/20)
      75 Bench Press (155/95)
      500m Run
      50/40 Calorie Assault Bike
      25 Box Jumps (30/24)
      25 Ring Muscle Ups

Today’s SWEAT Workout

  • For Time:
    • 21-18-15-12-9-6-3
      Wallballs
      Abmat Sit-ups (2x)

      *200m run following each set*

9.3.19- Tuesday

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Today’s CrossFit Workout

Posterior

  • EMOM12:
    • Odd: 10 Good Mornings
    • Even: 3 Deadlifts

Conditioning

  • AMRAP10
    • 10 Toes to Bar
      10 Deadlifts (225/155)
      10 Burpees Over Bar

Today’s SWEAT Workout

  • 25:00 to complete as many rounds as possible of:
    • 10 1-Arm Presses (R)
      25′ OH Walking Lunge (R)
      10 1-Arm Presses (L)
      25′ OH Walking Lunge (L)
      1:00 Sandbag Hold

Go Harder:
DB 50/35#
Sandbag 100/75#+

9.2.19- Happy Labor Day!

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The 19

City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831).

Dropping in? Please reserve a spot in class before arriving! Follow our “drop-in” tab directions, choose which class time you prefer, fill out a waiver ahead of time and we will see you in class! 

Today’s Workout

”Hotshots 19”

  • 6 Rounds For Time:
    • 30 Squats
    • 19 Power Cleans (135/95#)
    • 7 Strict Pull Ups
    • 400m Run

9.1.19- Sunday Schedule!

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Dropping in for the Holiday Weekend? Please reserve your spot in class via our “drop in” tab! Thank you in advanced.

LABOR DAY SCHEDULE: 7AM, 8:30AM, 10:00AM

Today’s Schedule

  • 8am Recovery Yoga
  • 9am SWEAT
    • 5 Rounds:
      10 Burpees over DB
      20 DB Hang C&J (Alt every 5 Reps)

      Into
      4 Rounds:
      10 DB Box Step Ups
      20 DB OH Lunge (Alt arms every 10 reps)

      Into
      3 Rounds:
      15/10 Calorie Assault Bike
      15 Box Jumps

  • 10am Barbell Club
  • 11am-12pm Open Gym

8.31.19- Partner Saturday

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Dropping in for the Holiday Weekend? Please reserve your spot in class via our “drop in” tab! Thank you in advanced.

Today’s Workout

  • The NEW “Panic Breathing”
    • 2 Rounds EACH with a partner:
      • 500-400-300-200-100m Row/Ski
      • Front Rack Hold (115/75#)

*Every time you switch, both partners must perform 5 Thrusters. If the barbell touches the ground at any point, run 100m

8.30.19- Friday

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Today’s CrossFit Workout

  • For Time:
    • 100 Russian Kettlebell Swings (70/53#)
    • 75 Toes to Bar

*Every minute on the min, and starting with 0:00, perform 5 Burpees

Athletes participating in the Wodapalooza Online Qualifier and Challenge may opt to do Workout #4 at any CrossFit Class. Please familiarize yourself with movement and workout standards, and come prepared with the WodProof App to film your attempt.

Today’s SWEAT Workout

  • 10 Rounds For Time:
    • 30 Double Unders/70 Single Unders
      5 Sandbag Squats
      10 DB Deadlifts
      10 Push Ups