Category: . P.E. Men

10 of us this year—well done gents! Completed in 55:42.

Men—if what you are doing in class is working for you and you are making gains, I would recommend continuing with that. Do the workout once or twice over the Thanksgiving break.

If you feel a little fatigued by that but still want work to do, here are two workouts you can do to change things up:


  • Squat: Every Minute on the Minute (EMOM) for 12 minutes: 4 reps @65% of 5RM. This is a dynamic effort—go down slow, then explode to the top of each rep as rapidly as possible so the plates rattle.
  • 4210 Tempo Squat (take 4 seconds on the descent, hold at the bottom for 2 seconds, take 1 second on the ascent, and go straight into the next rep): 3×5 (this will be maybe 65% of your 5RM). — In between each set, do 20 dynamic push-ups (hands coming off floor at top)
  • Pause Bench Press: 3×5 heaviest weight possible (hold at chest for a full second each rep before pressing out) — In between sets, do work on the pegboard.
  • Deadlift: 12 min EMOM: 4@65% of 5RM—dynamic effort
  • Behind-the-Neck Shoulder Press: 3×10 — Between sets, do a max set of strict pull-ups
  • Deficit Deadlift (standing on a 35lb plate): 3×5 — Between sets, work on extension press-ups


Results are in. View full article »

Standard Class:
3:10-3:20- Warm-up
3:20-3:35- EMOM for 10 min.: 3 push press

Group A:
3:40-3:55- WOD: AMRAP in 12:00 of:
6 deadlift (165/95)
9 push-ups
12 KB front rack walking lunges (35/18) View full article »

Standard Class:
3:10-3:20- CF dodgeball warm-up game
3:20-3:35- 10 EMOM, 2 deadlifts (80-85% 1RM)
3:40-3:50- WOD:
8 rounds for max reps of:
20 seconds of deadlifts, rest 10 seconds (185/115)
20 seconds of handstand push-ups, rest 10 seconds
*Scale weight to 80% of weight used in EMOM and HSPU for push-ups View full article »

Standard Class:
President’s Day- No Class

3:10-3:15- Warm-up
3:15-3:30- 10 min. EMOM:  1 power clean + 2 push press
3:35-3:50- WOD:
4 rounds of:
20s of pull-ups, 10s rest
20s of push-ups, 10s rest
Then View full article »