Friday 171103


We are still taking nominations for the CFE Advisory Board.

We want the members of CFE to feel like they are actively involved in the decisions that impact our gym and make sure we are truly hearing the “voice of the customer.”

• CrossFit Enhance Advisory Board
▪ A group of 7 active CFE members that will: "Offer support and advice without any legal decision making authority."
▪ To begin, this group will consist of:
▪ 1 DMH employee
▪ 1 CAT employee
▪ 1 ADM employee
▪ 1 Tate & Lyle employee
▪ 1 City of Decatur employee
▪ 1 Small Business employee
▪ 1 at large member
▪ This group will meet quarterly with the Director of Health and Wellness, CrossFit Coordinator and/or other DMH administration/management.
▪ Advisory Board Members will serve 1-2 year terms that will allow for a continuous flow of new ideas.

If you are interested in serving on the CrossFit Enhance advisory board or would like to nominate a fellow CFE member, please email Casey at The nomination/application process will be active from 10/30/17-11/10/17.


I. General Warm-Up


5 Empty Bar Deadlifts

5 Empty Bar Hang Power Cleans

5 Up-dog to Down-dog Transitions


II. Strength

8 minutes to build to Hang Power Clean 1RM


III. Workout Of The Day


AMRAP 18 w/ a partner:

12 Hang Power Cleans @135/85

4 Bar Muscle-Up

*1 partner completes full round then switch


Scale 1

AMRAP 18 w/ a partner:

12 Hang Power Cleans @115/75

12 C2B/Chin-Over-Bar Pull-ups

*1 partner completes full round then switch


Scale 2

AMRAP 18 w/ a partner:

12 Hang Power Cleans @95/55 or less

12 Chin-Over-Bar Pull-ups/Ring Rows

*1 partner completes full round then switch




Work hard when it’s your turn. Try to make your partner mad at you because they aren’t getting enough rest. Partners do not have to use the same scaling options. Goal should be to go unbroken on the barbell to push the pace and then be consistent with the gymnastics movement.


IV. Accessory, Recovery, Community

1.      3:00-5:00 walk/bike/row

2.      Mobility of your choice

Crossfit Enhance