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DECEMBER 2013


12/30/2013

BEEEEDOOOOO

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

CFS WOD - TUESDAY 31DEC2013

SKILL: Toes-2-Bar 9 T-2-B EMOM x5 *If proficient, perform 20 unbroken T-2-B every 2:00 minutes x3

METCON: 2 minute AMRAP: 3 Handstand Push Ups 5 Burpees *Repeat the AMRAP x5 with a 1 minute REST between **Rolling rounds ***Score total rounds + reps

Posted on 12/30/2013 at 07:06 PM | Permalink | Comments (0)

12/29/2013

ARM BAR

CFS WOD - MONDAY 30DEC2013

OLY WORK: Clean & Jerk 1 Hang Squat Cleans + 1 Full Squat Clean & Jerk @ 85% of 1RM x8 *Sets are performed every 90 seconds

METCON: 30 Deadlifts (M-135#/F-95#) 40 Box Jumps (M-24"/F-20") 50 Pull Ups 60 Wall Balls (M-20#/F-14#) 70 Kettlebell Swings (M-55#/F-35#) 80 AbMat Sit Ups 90 Double Unders 400m Run

Posted on 12/29/2013 at 09:03 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

MONDAY: REGULAR SCHEDULE (NO NOONER) TUESDAY: REGULAR SCHEDULE WITH NOONER BUT NO 6PM OR 7PM CLASSES WEDNESDAY: 8-11AM OPEN GYM THURSDAY: REGULAR SCHEDULE WITH A NOONER FRIDAY: REGULAR SCHEDULE WITH A NOONER

Posted on 12/29/2013 at 04:26 PM | Permalink | Comments (0)

12/26/2013

EAT A BOWL

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

CFS WOD - FRIDAY 27DEC2013

STRENGTH: Back Squats With a 9:00 running clock:

0:00 - 7:00 Work up to 65% of 1RM

7:00 - 9:00 20 Back Squats @ 65% (UNBROKEN)

COMPETITION WOD: On a running clock:

0:00 - 17:00 5 rounds of "CINDY" 30 Snatches (M-135#/F-95#) 5 rounds of "CINDY"

17:00 - 20:00 REST

20:00 - 27:00 400m Run 500m Row

Posted on 12/26/2013 at 06:15 PM | Permalink | Comments (0)

BEAR CHEST

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

CFS WOD - THURSDAY 26DEC2013

SKILL: Toes-2-Bar 8 T-2-B EMOM x7 *If proficient, perform 20 unbroken T-2-B every 2:30 minutes x3

METCON: 13 minute AMRAP: 12 DB Snatches (M-40#/F-30#) 24 Wall Balls (M-20#/F-14#)

Posted on 12/26/2013 at 04:39 AM | Permalink | Comments (0)

12/23/2013

MERRY CHRISTMAS

Merry Christmas to Team CFS! Ya'll have an awesomeChristmas, get one in on your own if you can, and we'll see youThursday.

Posted on 12/23/2013 at 06:43 PM | Permalink | Comments (0)

12/22/2013

BANG BANG

***THERE WILL NO LONGER BE 7AM MORNING CLASSES.***

***THERE WILL NOT BE A NOONER TODAY (MONDAY). SORRY FOR THE CONFUSION.***

CFS WOD - MONDAY 23DEC2013

OLY WORK: Clean & Jerk 2 Hang Squat Cleans + 1 Jerk @ 80% of 1RM x6 *Sets are performed every 90 seconds

METCON: 8:00 running clock... 21-15-9 Burpee Shoulder-2-Overhead (M-135#/F-95#) *Use remaining time to complete as many Rope Climbs as possible

3 minute REST

4 minute AMRAP: 21-15-9 Handstand Push Ups Front Squats (M-135#/F-95#) **Score Rope Climbs on the 1st part and total reps completed on the 2nd part.

Posted on 12/22/2013 at 09:54 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THE GYM WILL BE OPEN ON MONDAY, THURSDAY AND FRIDAY. WE'LL BE CLOSED ON CHRISTMAS EVE (TUESDAY) AND CHRISTMAS DAY (WEDNESDAY)***

***THERE WILL BE NOONERS ON MONDAY, THURSDAY AND FRIDAY.***

***REMINDER: THERE WILL NO LONGER BE 7AM MORNING CLASSES.***

Posted on 12/22/2013 at 09:46 PM | Permalink | Comments (0)

12/19/2013

WRINKLY MR. CLEAN

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

CFS WOD - FRIDAY 20DEC2013

METCON: "12 BARS OF CHRISTMAS" (M-95#/F-65#) 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 Sumo Deadlift High Pulls *Start with 1 and progress through the movements just like the "12 Days of Christmas" song. EXAMPLE: 1 Deadlift, 2 Hang Power Cleans, 1 Deadlift, 3 Front Squats, 2 Hang Power Cleans, 1 Deadlift, 4 Shoulder Press, 3 Front Squats, 2 Hang Power Cleans, 1 Deadlift...etc, etc, etc.

Posted on 12/19/2013 at 08:49 PM | Permalink | Comments (0)

12/18/2013

WHITE CHANGE

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

CFS WOD - THURSDAY 19DEC2013

OLY/STRENGTH: Split Jerk 2 Split Jerks @ 60% of 1RM EMOM x10

METCON: 8 Pull Ups 15 Box Jumps (M-24"/F-20") 250m Row REST 1 minute x5

12/17/2013

GASTROCNEMIUS

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

CFS WOD - WEDNESDAY 18DEC2013

STRENGTH: Back Squats With a 7:00 running clock:

0:00 - 5:00 Work up to 60% of 1RM

5:00 - 7:00 20 Back Squats @ 60% (UNBROKEN)

METCON: "CROSSFIT OPEN WORKOUT 11.1" 10 minute AMRAP: 30 Double Unders 15 Power Snatch (M-75#/F-55#)

Posted on 12/17/2013 at 06:31 PM | Permalink | Comments (0)

12/16/2013

THERE'S A WORM IN IT

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

CFS WOD - TUESDAY 17DEC2013

SKILL: Toes-2-Bar 7 T-2-B EMOM x8 *If proficient, perform 15 unbroken T-2-B every 2 minutes x4

METCON: 100 Kettlebell Swings (M-55#/F-35#) *5 Handstand Push Ups EMOM **Start the WOD with 5 HSPU

Posted on 12/16/2013 at 10:01 PM | Permalink | Comments (0)

12/15/2013

HEADGEAR

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

CFS WOD - MONDAY 16DEC2013

OLY WORK: Clean & Jerk 2 Hang Squat Cleans + 1 Jerk @ 75% of 1RM x6 *Sets are performed every 90 seconds

METCON: 15 Thrusters (M-115#/F-80#) 400m Run x4

Posted on 12/15/2013 at 08:53 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***STARTING DECEMBER 23, 2013...THERE WILL NO LONGER BE A 7AM CLASS. THE 5, 6 AND 8AM CLASSES WILL REMAIN THE SAME.***

***THERE WILL BE NOONERS EVERYDAY THIS WEEK.***

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

Posted on 12/15/2013 at 08:50 PM | Permalink | Comments (0)

12/12/2013

DANNY WOODHEAD

***ALL CLASSES WILL GO AS SCHEDULED TODAY (FRIDAY)...TO INCLUDE A NOONER***

CFS WOD - Friday 13DEC2013

COMPETITION WOD: On a running clock:

0:00 - 7:00 7 minute AMRAP: 10 Deadlifts (M-225#/F-155#) 10 Wall Balls (M-20#/F-14#)

7:00 - 10:00 REST

10:00 - 30:00 1 mile run *Use remaining time to establish 3RM Overhead Squat

30:00 - 33:00 REST

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

Posted on 12/12/2013 at 10:18 PM | Permalink | Comments (0)

12/11/2013

FEAR THE KNOT

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

CFS WOD - THURSDAY 12DEC2013

SKILL: Rope Climbs 3:00 MAX EFFORT Rope Climbs 2:00 REST x2 *Score total climbs

METCON: "DEATH BY SQUAT CLEANS & BAR JUMP OVERS" (M-145#/F-100#) MINUTE 1 = 1 Squat Clean + 1 Bar Jump Over MINUTE 2 = 2 Squat Cleans + 1 Bar Jump Overs MINUTE 3 = 3 + 3 ...ETC... *Continue until athlete is unable to complete the required amount of work in the allotted time.

Posted on 12/11/2013 at 08:00 PM | Permalink | Comments (1)

12/10/2013

QUEEN CITY

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

CFS WOD - WEDNESDAY 11DEC2013

STRENGTH: Back Squats With a 7:00 running clock:

0:00 - 5:00 Work up to 55% of 1RM

5:00 - 7:00 20 Back Squats @ 55% (UNBROKEN)

METCON: 30 Toes-2-Bar 500m Row 20 T-2-B 400m Row 10 T-2-B 300m Row

Posted on 12/10/2013 at 10:22 PM | Permalink | Comments (0)

12/09/2013

LONG STOCKING

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

CFS WOD - TUESDAY 10DEC2013

SKILL: 30 Muscle Ups (FOR TIME) *Bar Muscle Ups are authorized (1:1) **40 Rings Dips (MODIFICATION)

METCON: 7 Kettlebell Thrusters-Right (M-55#/F-35#) 7 Pull Ups 7 KB Thrusters-Left 7 Pull Ups 100m Sprint x4

Posted on 12/09/2013 at 09:29 PM | Permalink | Comments (0)

12/08/2013

MIKE TOLBERT

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

CFS WOD - MONDAY 9DEC2013

OLY WORK: Clean & Jerk 2 Hang Squat Cleans + 1 Jerk @ 70% of 1RM x6 *Sets are performed every 90 seconds

METCON: 5 Snatches (M-135#/F-95#) 15 Box Jumps (M-24"/F-20") x5 CASH OUT: 20 Burpees

Posted on 12/08/2013 at 08:48 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERY DAY THIS WEEK***

***ITS LOOKING LIKE THE 5PM AND 6PM CLASSES ON FRIDAY MAY BE CANCELLED...KEEP AN EYE ON FACEBOOK AND THIS SITE FOR UPDATES***

12/06/2013

WEEKEND GYM SCHEDULE

INDOC CLASS 13-12 WILL BE GOING ON THIS WEEKEND SO THE OPEN GYM SCHEDULE WILL BE AS FOLLOWS:

SATURDAY: 10-11AM SUNDAY: 4-5PM

Posted on 12/06/2013 at 11:10 PM | Permalink | Comments (0)

12/05/2013

BEAR SKIN INN

***REMINDER: DECEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (SUNDAY). THANKS!***

CFS WOD - FRIDAY 6DEC2013

COMPETITION WOD: On a running clock:

0:00 - 10:00 5-4-3-2-1 (M-165#/F-115#) Deadlifts Hang Power Cleans Front Squats Shoulder-2-Overhead

10:00 - 3:00 REST

13:00 - 20:00 7 minute AMRAP: 25 Wall Balls (M-20#/F-14#) 10 Chest-2-Bar Pull Ups

20:00 - 23:00 REST

23:00 - 33:00 100 ABMAT Sit Ups 100 Push Ups (Hand Release)

33:00 - 36:00 REST

36:00 - 39:00 MAX EFFORT 500m Row

39:00 - 42:00 REST

42:00 - 45:00 MAX EFFORT 500m Row *Add the times from the 2 500m Rows and score as one

Posted on 12/05/2013 at 06:29 PM | Permalink | Comments (0)

12/04/2013

THE PEOPLE'S CHAMP

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

***REMINDER: DECEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (SUNDAY). THANKS!***

CFS WOD - THURSDAY 5DEC2013

SKILL: 2 minutes MAX EFFORT Rope Climbs 1 minute REST x4

METCON: 21-15-9 Toes-2-Bar Box Jump Burpees (M-24"/F-20") Handstand Push Ups

Posted on 12/04/2013 at 08:11 PM | Permalink | Comments (0)

12/03/2013

SWEAT POTATO FRIES

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

***REMINDER: DECEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (SUNDAY). THANKS!***

CFS WOD - WEDNESDAY 4DEC2013

STRENGTH: Back Squats With a 7:00 running clock:

0:00 - 5:00 Work up to 50% of 1RM

5:00 - 7:00 20 Back Squats @ 50% (UNBROKEN)

METCON: "HELEN" 400m Run 21 Kettlebell Swings (M-55#/F-35#) 12 Pull Ups x3

Posted on 12/03/2013 at 08:31 PM | Permalink | Comments (0)

12/02/2013

WAR EAGLE

***THERE WILL BE A NOONER TODAY (TUESDAY), BUT THERE WILL NOT BE A 7AM CLASS IN THE MORNING***

***REMINDER: DECEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (SUNDAY). THANKS!***

CFS WOD - TUESDAY 3DEC2013

SKILL: 2 minutes of MAX EFFORT Muscle Ups 1 minute REST x4 *Score total reps completed **Bar Muscle Ups are authorized ***3 C-2-B Pull Ups + 3 Ring Dips = 1 MU

METCON: 1 Butcher Push (M-155#/F-105#) 300m Row 2 minute REST x4

Posted on 12/02/2013 at 07:40 PM | Permalink | Comments (0)

12/01/2013

MINION

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

***REMINDER: DECEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (SUNDAY). THANKS!***

CFS WOD - MONDAY 1DEC2013

OLY WORK: 1 Snatch (FULL) every 90 seconds 1 @ 75% 1 @ 85% 1 @ 95% Establish NEW 1RM with remaining 5 attempts

METCON: 30 Ground-2-Overhead (M-135#/F-95#) 1000m Row 100 Double Unders

Posted on 12/01/2013 at 10:04 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

***THERE WILL NOT BE A 7AM CLASS ON TUESDAY MORNING. ALL OTHER CLASSES WILL GO AS SCHEDULED.***


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