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JANUARY 2014


01/31/2014

WEEKEND SCHEDULE

SATURDAY: INDOC CLASS ... 8-10AM OPEN GYM ... 10-11AM

SUNDAY: INDOC CLASS ... 2-4PM OPEN GYM ... 4-5PM

Posted on 01/31/2014 at 03:43 PM | Permalink | Comments (0)

01/30/2014

PENNYS

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

CFS WOD - FRIDAY 31JAN2014

COMPETITION WOD: On a running clock:

0:00 - 4:00 4 minute AMRAP: 15 Thrusters (M-100#/F-65#) 15 Chest-2-Bar Pull Ups

4:00 - 7:00 REST

7:00 - 20:00 Establish 1RM Hang Clean

20:00 - 23:00 REST

23:00 - 27:00 4 minute AMRAP: 15 Thrusters (M-100#/F-65#) 15 Chest-2-Bar Pull Ups

27:00 - 30:00 REST

30:00 - 33:00 MAX Calorie Row

*SCORE = TOTAL AMRAP REPS + HANG CLEAN MAX + CALORIES ROWED

Posted on 01/30/2014 at 10:10 PM | Permalink | Comments (0)

01/29/2014

MARSHAWN LYNCH

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

CFS WOD - THURSDAY 30JAN2013

OLY: Split Jerks 1 Split Jerk EMOM @ 80% of 1RM x7

METCON: 20 Kettlebell Swings (M-55#/F-35#) 40 Double Unders 1 MINUTE REST X4

Posted on 01/29/2014 at 09:58 PM | Permalink | Comments (1)

STARBUCKS GOLD

***THERE WILL BE NO MORNING CLASSES TODAY (WEDNESDAY)***

***THERE WILL BE A NOONER TODAY AND ALL AFTERNOON CLASSES WILL GO AS SCHEDULED***

CFS WOD - WEDNESDAY 29JAN2014

STRENGTH: Back Squat @ 65% Every 2 minutes

2 Pause Back Squats (3 seconds at the bottom) 3 Back Squats x5

METCON: CROSSFIT GAMES OPEN WOD 13.2 10 minute AMRAP: 5 Shoulder-2-Overhead (M-115#/F-75#) 10 Deadlifts (M-115#/F-75#) 15 Box Jumps (M-24"/F-20")

Posted on 01/29/2014 at 09:31 AM | Permalink | Comments (0)

01/27/2014

PEYTON MANNING

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

CFS WOD - TUESDAY 28JAN2014

SKILL: Turkish Get Ups 4 Turkish Get Ups (4 each arm) every 3:00 minutes x4

METCON: 25 Burpee Box Jumps (M-24"/F-20") 15 Wall Balls (M-20#/F-14#) 15 Burpee Box Jumps 30 Wall Balls 5 Burpee Box Jumps 45 Wall Balls

Posted on 01/27/2014 at 10:20 PM | Permalink | Comments (0)

01/26/2014

FIRE VOMIT

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

CFS WOD - MONDAY 27JAN2014

OLY: SNATCH (FULL DEPTH) 12:00 running clock EMOM @ 65% of 1RM

2 Snatch Deadlifts x4 2 Hang Snatches x4 2 Snatches x4

METCON: 7 Overhead Squats (M-95#/F-65#) 7 Toes-2-Bar 7 Handstand Push Ups x7

Posted on 01/26/2014 at 09:10 PM | Permalink | Comments (1)

SCHEDULE AND NOONERS FOR THE WEEK

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

Posted on 01/26/2014 at 09:05 PM | Permalink | Comments (0)

01/23/2014

SMOKIN' DOPE AND PLAYIN' TETRIS

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

CFS WOD - FRIDAY 24JAN2014

METCON: "EVA" 800m Run 30 Kettlebell Swings (M-70#/F-55#) 30 Pull Ups x5 *45 minute time cap **Scale as needed to finish under the time cap

Posted on 01/23/2014 at 10:19 PM | Permalink | Comments (0)

01/22/2014

GAGE THAT JUDY

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

***SIGN UP FOR THE OPEN RIGHT HERE***

CFS WOD - THURSDAY 23JAN2014

OLY: Split Jerks 1 Split Jerk EMOM @ 75% of 1RM x8

METCON: 5 Chest-2-Bar Pull Ups 10 Deadlifts (M-225#/F-155#) 15 GHD Sit Ups 200m Run x4

Posted on 01/22/2014 at 06:54 PM | Permalink | Comments (0)

01/21/2014

MAGIC MOUTHWASH

CFS WOD - WEDNESDAY 22JAN2014

STRENGTH: REST WEEK...new cycle will start next week

METCON: 8 minute AMRAP: 7 Shoulder-2-Overhead (M-95#/F-65#) 14 Wall Balls (M-20#/F-14#) 21 Double Unders

IMMEDIATELY INTO...

2 minute AMRAP: 1 Ground-2-Overhead (M-95#/F-65#) 2 Bar Jump Overs

01/20/2014

US GOVERNMENT PROPERTY

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

CFS WOD - TUESDAY 21JAN2014

SKILL: Turkish Get Ups 3 Turkish Get Ups (3 each arm) every 2:30 minutes x5

METCON: 2000m Row 40 Box Jumps (M-24"/F-20") 30 Burpees 20 Toes-2-Bar 10 Handstand Push Ups

Posted on 01/20/2014 at 10:17 PM | Permalink | Comments (0)

01/19/2014

DEUCES

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

CFS WOD - MONDAY 20JAN2014

OLY: SNATCH (FULL DEPTH) 12:00 running clock EMOM @ 60% of 1RM

2 Snatch Deadlifts x4 2 Hang Snatches x4 2 Snatches x4

METCON: 15 Thrusters (M-85#/F-60#) 15 Pull Ups 1 minute REST x4

Posted on 01/19/2014 at 05:04 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON MONDAY, TUESDAY, THURSDAY AND FRIDAY THIS WEEK***

Posted on 01/19/2014 at 05:00 PM | Permalink | Comments (0)

01/16/2014

RAINBOW HOSE

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

CFS WOD - FRIDAY 17JAN2014

COMPETITION WOD: On a running clock:

0:00 - 15:00 30 Bear Complex (M-95#/F-65#) *Bear Complex = Deadlift, Hang Clean, Front Squat, Shoulder-2-Overhead, Back Squat, Back Shoulder-2-Overhead **Combination movements are authorized (Squat Cleans, Thrusters, etc.)

15:00 - 18:00 REST

18:00 - 21:00 MAX EFFORT Kettlebell Swings (M-55#/F-35#)

21:00 - 24:00 REST

24:00 - 36:00 1000m Run 1000m Row

Posted on 01/16/2014 at 06:15 PM | Permalink | Comments (0)

01/15/2014

HOT SLOPPY MESS

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

OLY: Split Jerks 2 Split Jerks every 90 seconds @ 70% of 1RM x6

METCON: 21-15-9 Pull Ups Ground-2-Overhead (M-95#/F-65#) Push Ups

Posted on 01/15/2014 at 09:26 PM | Permalink | Comments (0)

01/14/2014

BUTT CRACK

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

STRENGTH: Back Squats 15:00 running clock

1 Back Squat every minute 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 90%

Use remaining time to establish NEW 1RM

METCON: 100 Wall Balls (M-20#/F-14#) 100 DB Snatch (M-50#/F-30#) 100 Double Unders

Posted on 01/14/2014 at 08:05 PM | Permalink | Comments (0)

01/13/2014

PIERCE

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

CFS WOD - TUESDAY 14JAN2014

SKILL: Turkish Get Ups 2 Turkish Get Ups (2 each arm) every 2 minutes x6

METCON: 5 Handstand Push Ups 3 Chest-2-Bar Pull Ups x10

Posted on 01/13/2014 at 08:07 PM | Permalink | Comments (0)

01/12/2014

TWITTERPATED

CFS WOD - MONDAY 13JAN2014

OLY: Clean & Jerk 15:00 running clock

1 Clean & Jerk every minute on the minute 1 @ 60% 1 @ 70% 1 @ 80% 1 % 90%

Use remaining time to establish NEW 1RM

METCON: 12 minute AMRAP: 1 Front Squat (M-135#/F-95#) 1 Over-the-Bar Burpee 2 Front Squats 2 Oer-the-Bar Burpees 3 Front Squats 3 OVer-the-Bar Burpees ...ETC...

Posted on 01/12/2014 at 07:15 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

Posted on 01/12/2014 at 07:13 PM | Permalink | Comments (0)

01/09/2014

KARAOKE

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

***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT TODAY). THANKS!***

CFS WOD - FRIDAY 10JAN2014

COMPETITION WOD: On a running clock:

0:00 - 10:00 10 minute AMRAP: 10 Push Ups 15 Deadlifts (M-155#/F-105#) 20 Wall Balls (M-20#/F-14#)

10:00 - 13:00 REST

13:00 - 18:00 500m Row 20 Chest-2-Bar Pull Ups

18:00 - 21:00 REST

21:00 - 33:00 Establish 3RM Thruster

33:00 - 35:00 MAX EFFORT Double Unders *Thruster MAX + Double Under Reps = Score

01/09/2014

BROADBAND

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

***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY...TOMORROW). THANKS!***

CFS WOD - THURSDAY 9JAN2014

OLY: 2 Split Jerks @ 65% of 1RM Every 90 seconds x6

METCON: 2 minute AMRAP: Butcher Push (M-155#/F-105#) MAX EFFORT Ground-2-Overhead (M-115#/F-80#) x4 *2 minute REST between rounds **Score total G-2-O

Posted on 01/09/2014 at 11:10 AM | Permalink | Comments (0)

01/07/2014

RUGER .380

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

***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). THANKS!***

CFS WOD - WEDNESDAY 8JAN2014

STRENGTH: Back Squats With a 10:00 running clock:

0:00 - 8:00 Work up to 75% of 1RM

8:00 - 10:00 MAX EFFORT Back Squats @ 75% (UNBROKEN) *20 REP GOAL

METCON: "NANCY" 400m Run 15 Overhead Squats (M-95#/F-65#) x5 *METCON may be modified due to weather

Posted on 01/07/2014 at 08:52 PM | Permalink | Comments (0)

01/06/2014

ZORRO

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

***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). THANKS!***

CFS WOD - TUESDAY 7JAN2014

SKILL: Toes-2-Bar TEST 1 minute MAX EFFORT Toes-2-Bar 1 minute REST x4 *Score total T-2-B

METCON: 50 Kettlebell Swings (M-55#/F-35#) 40 Box Jumps (M-24"/F-20") 30 Burpees 40 Box Jumps 50 Kettlebell Swings

Posted on 01/06/2014 at 10:17 PM | Permalink | Comments (0)

01/05/2014

DIRT POOR IN TRINIDAD

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

***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). THANKS!***

CFS WOD - MONDAY 6JAN2013

OLY: 1 Clean & Jerk every 90 seconds @ 90% of 1RM x3 1 Clean & Jerk every 90 seconds @ 95% of 1RM x3

METCON: 12-9-6-3 Thrusters (M-135#/F-95#) *25 Double Unders between each set

Posted on 01/05/2014 at 09:26 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). THANKS!***

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

Posted on 01/05/2014 at 09:23 PM | Permalink | Comments (0)

01/02/2014

BOOMER

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

***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY). THANKS!***

CFS WOD - FRIDAY 3JAN2014

COMPETITION WOD: On a running clock:

0:00 - 9:00 500m Row 5 Rope Climbs 20 Shoulder-2-Overhead (M-115#/F-85#)

9:00 - 12:00 REST

12:00 - 25:00 Establish 3RM Front Squat

25:00 - 28:00 REST

28:00 - 35:00 400m Run MAX Effort Squat Cleans (M-115#/F-85#)

Posted on 01/02/2014 at 09:02 PM | Permalink | Comments (0)

01/01/2014

TUDORS BISCUIT WORLD

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

***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY). THANKS!***

CFS WOD - 2JAN2014

STRENGTH: Back Squats With a 10:00 running clock:

0:00 - 8:00 Work up to 70% of 1RM

8:00 - 10:00 20 Back Squats @ 70% (UNBROKEN)

METCON: 9-7-5 Chest-2-Bar Pull Ups Power Snatches (M-115#/F-85#)


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