Hero Day!!! Also CFPE will be doing a running track workout at Highland High School, begin at 5:30am approx 45 min. Open to everyone at every level.
Warm up - coach active warmup
Strength - Dynamic Explosion Series! 4 x 12
Met Con - Hero WOD
DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is survived by his wife Megan and one-year old son T.J.First posted 13 April 2009
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound … [Read More...]
Warm up:
2 rounds:
-400 m run
-10 pass throughs
-10 PVC overhead squats
-10 push ups
-5 pull ups
-5 burpees
Strength: Explosive Lifting Program
MetCon: Hero WOD "Hammer"
5 rounds:
5 power cleans @135/95LBS,
10 front squats @135/95LBS,
5 jerks @135/95LBS,
20 pull-ups … [Read More...]
CFE will meet at 5:15 for a bicycle ride.
Warm Up:
Hip Mobility
Stretching
2 rounds of static holds:
-60 seconds plank
-60 seconds wall sit
-60 seconds leg lifts at 6 inches
Strength: explosive lifting 4x12
Auxiliary: 800 m sprint
MetCon:
5 rounds:
-15 ring dips
-10 hand stand push ups
-10 pull ups
-5 deadlift 225/135 … [Read More...]
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