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OCTOBER 2013


10/31/2013

BOURBON IN BELMONT

***NO NOONER TODAY (FRIDAY)***

CFS WOD - Friday 1NOV2013

COMPETITION WOD: On a running clock:

000:00 - 15:00 15 minutes to establish 1RM Overhead Squat

15:00 - 18:00 REST

18:00 - 30:00 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups 1-2-3-4-5-6-7-8-9-10 Deadlifts (M-275#/F-185#) *REST with remaining time **Athletes are eliminated and will not continue with the remainder of the WOD if they are not finished by the 30:00 mark

30:00 - 33:00 REST

33:00 - 36:00 3 minute AMRAP: Burpee Pull Ups

36:00 - 39:00 REST

39:00 - FINISH 400m Sprint

Posted on 10/31/2013 at 11:26 PM | Permalink | Comments (0)

10/30/2013

GAME 6

***NO NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 31OCT2013

SKILL: 2 Rope Climbs EMOM x10

METCON: With a 9:00 running clock: 30 Double Unders 15 Thrusters (M-95#/F-65#) x3 *Complete as many rounds as possible of "CINDY" with the remaining time ("CINDY" = 5 Pull Ups, 10 Push Ups, 15 Air Squats). **Score rounds + reps of "CINDY".

Posted on 10/30/2013 at 08:53 PM | Permalink | Comments (0)

10/29/2013

GEMMA

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

CFS WOD - Wednesday 30OCT2013

STRENGTH: Front Squat Complex @ 65%: 1 Pause Squat (3 seconds) 1 1.25 Squat 1 Squat x8 *Sets are completed every 90 seconds

METCON: 7 Back Squats (M-225#/F-155#) 14 Box Jumps (M-24"/F-20") 21 Kettlebell Swings (M-70#/F-55#) 1 MINUTE REST x5

Posted on 10/29/2013 at 10:24 PM | Permalink | Comments (0)

10/28/2013

MERMAID

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 29OCT2013

SKILL: With a 8:00 running clock: EVEN minutes: 7 Handstand Push Ups (DIFFICULT) ODD minutes: 9 Pull Ups (DIFFICULT) *Athletes should attempt to work 1 progression above their current skill level on both movements, but all reps should still be able to be completed in the minute provided. Use smaller bands on the HSPU, move to the wall, no mat, no wall, etc. Use small bands on the Pull Ups, no bands, strict, strict C-2-B, etc.

METCON: 100m Row 21 Chest-2-Bar Pull Ups 200m Row 15 C-2-B Pull Ups 300m Row 9 C-2-B Pull Ups 400m Row 15 C-2-B Pull Ups 500m Row 21 C-2-B Pull Ups

Posted on 10/28/2013 at 11:09 PM | Permalink | Comments (0)

10/27/2013

GINGER ALE

***THERE WILL BE A NOONER TODAY (MONDAY)***

CFS WOD - Monday 28OCT2013

OLY WORK: Snatch (FULL SQUAT Snatch) 3 @ 65% 2 @ 75% 1 @ 85% *Sets are performed every 90 seconds **Repeat x3

METCON: 10 Power Snatches (M-115#/F-85#) 10 Over-the-Bar Burpees x5

Posted on 10/27/2013 at 09:50 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON MONDAY, TUESDAY AND WEDNESDAY***

***ALL OTHER CLASSES WILL GO AS SCHEDULED***

Posted on 10/27/2013 at 09:46 PM | Permalink | Comments (0)

10/24/2013

BLOW DART GUN

***THERE WILL BE A NOONER TODAY (FRIDAY)***

CFS WOD - 25OCT2013

STRENGTH: 3 Butcher Pushes *Score time and load **5 minute cut off

METCON: With a 12 minute running clock, perform the following... 3 minute AMRAP: 6 Clusters (M-115#/F-85#) 6 Push Ups

3 minute AMRAP: 7 Squat Cleans (M-115#/F-85#) 7 Pull Ups

3 minute AMRAP: 8 Front Squats (M-115#/F-85#) 8 Toes-2-Bar

3 minute AMRAP: 9 Shoulder-2-Overhead (M-115#/F-85#) 9 Burpees

*Score total reps completed

Posted on 10/24/2013 at 08:16 PM | Permalink | Comments (0)

10/23/2013

BALANCE NECKLACE

***THERE WILL NOT BE A NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 24OCT2013

SKILL: With a 10:00 running clock: EVEN minutes: 6 Handstand Push Ups (DIFFICULT) ODD minutes: 8 Pull Ups (DIFFICULT) *Athletes should attempt to work 1 progression above their current skill level on both movements, but all reps should still be able to be completed in the minute provided. Use smaller bands on the HSPU, move to the wall, no mat, no wall, etc. Use small bands on the Pull Ups, no bands, strict, strict C-2-B, etc.

METCON: 20 Kettlebell Swings (M-55#/F-35#) 10 Burpees 2 Rope Climbs REST 2 minutes x5 *30 minute cut off

Posted on 10/23/2013 at 09:10 PM | Permalink | Comments (0)

10/22/2013

RED STRIPE

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

CFS WOD - Wednesday 23OCT2013

METCON: 21-15-9 Squat Snatch (M-95#/F-65#) *50 Double Unders between each set

TIME TRIAL: 1000m Row

Posted on 10/22/2013 at 10:45 PM | Permalink | Comments (0)

10/21/2013

DANCE PARTY

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 22OCT2013

STRENGTH: Back Squats 15 minute running clock @ 00:00 - 3 Reps @ 75% of 1RM @ 1:30 - 2 Reps @ 85% of 1RM Use remaining time to establish NEW 1RM

METCON: 30 Pull Ups 40 Wall Balls (M-20#/F-14#) 50 Box Jumps (M-24"/F-20") x2

10/21/2013

SCHEDULE AND NOONERS FOR THE WEEK

***ALL CLASSES WILL GO AS SCHEDULED AND THERE WILL BE NOONERS EVERY DAY THIS WEEK***

Posted on 10/21/2013 at 08:45 PM | Permalink | Comments (0)

10/16/2013

RIDE DIRTY

***SCHEDULE REMINDER: THERE WILL BE NO AFTERNOON CLASSES TODAY (THURSDAY) AND THE GYM WILL BE CLOSED FRIDAY, SATURDAY, SUNDAY AND MONDAY. GOOD LUCK TO ALL OF THE 30+ CFS ATHLETES COMPETING THIS WEEKEND DOWN AT INTEGRITY'S REVENGE!***

CFS WOD - Thursday 17OCT2013

STRENGTH/SKILL: 1 Butcher Push x3 *Every 1:30 **Athletes should select a load that allows them to finish all 3 rounds ***If all 3 rounds were completed last week, load should be increased

METCON: 30-20-10 Handstand Push Ups Toes-2-Bar

2 minute REST

3 attempts to establish MAX EFFORT unbroken Double Unders

Posted on 10/16/2013 at 08:10 PM | Permalink | Comments (0)

10/15/2013

STICKER PECK

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

CFS WOD - Wednesday 16OCT2013

OLY WORK: 20 minutes to establish 1RM Clean & Jerk

METCON: 2 minute AMRAP: 3 Hang Squat Cleans (M-185#/F-125#) 6 Over-the-Bar Burpees *1 minute rest between rounds x4 **Rolling rounds ***Score total rounds + reps completed

Posted on 10/15/2013 at 06:21 PM | Permalink | Comments (0)

10/14/2013

US WEEKLY

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 15OCT2013

SKILL: With a 12:00 running clock: EVEN minutes: 5 Handstand Push Ups (DIFFICULT) ODD minutes: 7 Pull Ups (DIFFICULT) *Athletes should attempt to work 1 progression above their current skill level on both movements, but all reps should still be able to be completed in the minute provided. Use smaller bands on the HSPU, move to the wall, no mat, no wall, etc. Use small bands on the Pull Ups, no bands, strict, strict C-2-B, etc.

METCON: 1000m Row 100 Kettlebell Swings (M-55#/F-35#) 1000m Row

Posted on 10/14/2013 at 09:11 PM | Permalink | Comments (0)

10/13/2013

SMELL IT

***THERE WILL BE A NOONER TODAY (MONDAY)***

CFS WOD - Monday 14OCT2014

STRENGTH: Back Squats 3 Reps @ 75% 2 Reps @ 85% 1 Reps @ 95% x4 *Every 90 seconds

METCON: "INTEGRITY TIPOFF" 10 Ground-2-Overhead (M-95#/F-65#) 18 DB Thrusters (M-40#/F-20#) 200m Run 13 Overhead Squats (M-95#/F-65#) x3

Posted on 10/13/2013 at 08:21 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

DUE TO ALMOST ALL OF OUR COACHES AND A LARGE PERCENTAGE OF OUR ATHLETES HEADING DOWN TO CHARLESTON FOR INTEGRITY'S REVENGE AT THE END OF THE WEEK/WEEKEND, THERE WILL BE A MODIFIED GYM SCHEDULE THIS WEEK:

MONDAY: NORMAL SCHEDULE WITH A NOONER TUESDAY: NORMAL SCHEDULE WITH A NOONER WEDNESDAY: NORMAL SCHEDULE WITH A NOONER THURSDAY: MORNING CLASSES ONLY FRIDAY-MONDAY: CLOSED TUESDAY (OCTOBER 22ND): NORMAL SCHEDULE

Posted on 10/13/2013 at 06:39 PM | Permalink | Comments (0)

10/10/2013

DON'T LET THAT KNEE SLIP

***THERE WILL BE A NOONER TODAY (FRIDAY)***

CFS WOD - Friday 11OCT2013

ROWING: MAX EFFORT 500m Row x2 *90 seconds rest between rounds **1 Burpee penalty for every second slower than 1st row ***Perform Burpees during rest ****Score 1st row time and total Burpees

METCON: PARTNER WOD *Both partners working at the same time 12 minute AMRAP: Partner A - MAX REP Front Squat (M-135#/F-95#) Partner B - 10 Toes-2-Bar + 12 Push Ups **Partners switch when Partner B completes 12th Push Up ***Score total Front Squats

Posted on 10/10/2013 at 11:41 PM | Permalink | Comments (0)

10/09/2013

GORILLA

***THERE WILL BE A NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 10OCT2013

STRENGTH: 1 Butcher Push x3 *Every 2:00 **Athletes should select a load that allows them to finish all 3 rounds ***If all 4 rounds were completed last week, load should be increased

METCON: "ISAGRANNY" 6 Clean & Jerks (M-135#/F-95#) 30 ABMAT Sit Ups 6 Power Snatches (M-135#/F-95#) 30 Double Unders x5

Posted on 10/09/2013 at 09:00 PM | Permalink | Comments (0)

10/08/2013

DA BRAT TAT TAT TAT

***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (TODAY). THANKS!***

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

CFS WOD - Wednesday 9OCT2013

METCON: "DECK OF WODS" 20 minute AMRAP: 1-10 Clubs = 10 Kettlebell Swings (M-70#/F-55#) 1-10 Diamonds = 10 Wall Balls (M-20#/F-14#) 1-10 Hearts = 10 Burpees 1-10 Spades = 10 Box Jumps (M-24"/F-20") Jack = 10 Hang Power Cleans (M-95#/F-65#) Queen = 15 Shoulder-2-Overhead (M-95#/F-65#) King = 20 Back Rack Lunges (M-95#/F-65#) Ace = 3 Rope Climbs Joker = Butcher Push (M-135#/F-95#) *200m Run between each draw **Athlete will draw a card, perform the associated movement, run 200m, grab another card, perform the assocaited movemnt, etc., etc. for 20 minutes ***Score total cards collected at the end of the 20 minute time frame

Posted on 10/08/2013 at 10:53 PM | Permalink | Comments (0)

10/07/2013

WEAK REAR SEAM

***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (TOMORROW). THANKS!***

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 8OCT2013

SKILL: With a 16:00 running clock: EVEN minutes: 4 Handstand Push Ups (DIFFICULT) ODD minutes: 6 Pull Ups (DIFFICULT) *Athletes should attempt to work 1 progression above their current skill level on both movements, but all reps should still be able to be completed in the minute provided. Use smaller bands on the HSPU, move to the wall, no mat, no wall, etc. Use small bands on the Pull Ups, no bands, strict, strict C-2-B, etc.

METCON: 4 minute AMRAP: Burpee Pull Ups

REST 2 minutes

MAX EFFORT 400m Sprint

REST 2 minutes

MAX EFFORT 400m Sprint

10/06/2013

MISSED IT

***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (WEDNESDAY). THANKS!***

***THERE WILL BE A NOONER TODAY (MONDAY)***

CFS WOD - Monday 7OCT2013

STRENGTH: Back Squats 3 Reps @ 70% 2 Reps @ 80% 1 Reps @ 90% x4 *Every 90 seconds

METCON: "NARF" 9-15-21 Pull Ups Thrusters (M-95#/F-65#)

Posted on 10/06/2013 at 08:40 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***ALL CLASSES WILL GO AS SCHEDULED NEXT WEEK***

***THERE WILL BE NOONERS EVERYDAY NEXT WEEK***

Posted on 10/06/2013 at 08:37 PM | Permalink | Comments (0)

10/03/2013

GLASS BOTTOM BOAT

***THERE WILL BE A NOONER TODAY (FRIDAY)***

***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (WEDNESDAY). THANKS!***

CFS WOD - Friday 4OCT2013

ROWING: MAX EFFORT 400m Row x2 *90 seconds rest between rounds **1 Burpee penalty for every second slower than 1st row ***Perform Burpees during rest ****Score 1st row time and total Burpees

METCON: 800m Run 50 Box Jumps (20") 50 Deadlifts (M-135#/F-95#) 50 GHD Sit Ups 50 Wall Balls (M-20#/F-14#) 50 Burpees 800m Run

Posted on 10/03/2013 at 08:50 PM in BOX JUMPS, BURPEES, DEADLIFT, GHD SIT UPS, ROW, RUN, WALL BALL | Permalink | Comments (0)

SOME BUNNY

***THERE WILL BE A NOONER TODAY (THURSDAY)***

***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (WEDNESDAY). THANKS!***

CFS WOD - Thursday 3OCT2013

STRENGTH: 1 Butcher Push x4 *Every 2:30 **Athletes should select a load that allows them to finish all 4 rounds ***If all 5 rounds were completed last week, load should be increased

METCON: 1000m Row 25 Burpees 100 Double Unders *COMPARE TO ROBIN THICKE

Posted on 10/03/2013 at 07:25 AM in BURPEES, BUTCHER, DOUBLE UNDER, ROW | Permalink |Comments (0)

10/01/2013

NUM NUMS

***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (NEXT WEDNESDAY). THANKS!***

CFS WOD - Wednesday 2OCT2013

OLY WORK: 1 Clean & Jerk *Every 1:30 **Start with 70% of 1RM and add 10% each minute ***Once failure is reaches, complete 3 additional rounds with the last successful load

METCON: 15 Shoulder-2-Overhead (M-135#/F-95#) 2 Rope Climb 14 S-2-O 2 Rope Climbs 13 S-2-O 2 Rope Climbs 12 S-2-O 2 Rope Climbs 11 S-2-O 2 Rope Climbs 10 S-2-O 2 Rope Climbs


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