MAY 2014
05/29/2014
MAY FLOWERS
CFS WOD - FRIDAY 30MAY2014
OLY: SNATCH COMPLEX EVERY 2 MINUTES @ 95% X3
3 SNATCH DEADLIFTS 3 LOW HANG PULLS 3 HI HANG SHRUGS
TAKE 2 MINUTES TO LOAD @ 75%
3 SNATCHES (FULL) EVERY 2 MINUTES @ 75% X3
METCON: 7 MINUTE AMRAP: 3 POWER SNATCHES (95#/65#) 3 TOES-2-BAR 6 POWER SNATCHES 6 TOES-2-BAR 9 POWER SNATCHES 9 TOES-2-BAR ...ETC... *SCORE TOTAL REPS COMPLETED
Posted on 05/29/2014 at 09:22 PM | Permalink | Comments (0)
05/28/2014
110% PLAY HARDER
Check out 110% PLAY HARDER. They've taken Josh Miller onboard and have supplied him with some pretty cool recovery gear (and some apparel swag). Take a look at their site and get your recovery on. We'll beat you up, they'll make it all better. Get with Tal or Josh M for a free shipping promo code.
Posted on 05/28/2014 at 08:02 PM | Permalink | Comments (1)
DEM APPLES
CFS WOD - THURSDAY 29MAY2014
OLY: 1 POWER CLEAN 1 HANG SQUAT CLEAN 2 FRONT SQUATS 1 FULL CLEAN & JERK X6 *GOAL IS TO MAINTAIN GRIP ON THE BAR THROUGHOUT THE COMPLEX, BUT ATHLETE MAY REGRIP FOR FINAL C&J IF NEEDED **ATHLETES WILL MAKE AN ATTEMPT EVERY 3 MINUTES ***WORK UP TO THE DAY’S MAX WITH A TOTAL OF 6 ATTEMPTS
METCON: 21 DEADLIFTS (185#/135#) 15 BOX JUMPS (24"/20") 9 BAR MUSCLE UPS *REST 2 MINUTES X2
Posted on 05/28/2014 at 07:48 PM | Permalink | Comments (0)
05/27/2014
SIERRA BRAVO
CFS WOD - WEDNESDAY 28MAY2014
STRENGTH: 2 BACK SQUATS EVERY 2 MINUTES @ 85% X6
METCON: 100 DOUBLE UNDERS 75 WALL BALLS (20#/14#) 50 KBS (55#/35#) 25 HANDSTAND PUSH UPS
Posted on 05/27/2014 at 10:33 PM | Permalink | Comments (0)
ICE COLD
CFS WOD - TUESDAY 27MAY2014
SKILL: TOES-2-BAR TEST 2 MINUTE AMRAP
METCON: 15 HANG POWER CLEANS (135#/95#) 15 BAR-FACING-BURPEES X3
Posted on 05/27/2014 at 09:23 AM | Permalink | Comments (0)
05/25/2014
"MURPH"
CFS WOD - MONDAY 26MAY2014
METCON: "MURPH" 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN
Posted on 05/25/2014 at 11:49 AM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***CFS WILL BE OPEN ON MEMORIAL DAY FROM 8-11AM.***
***THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.***
Posted on 05/25/2014 at 11:48 AM | Permalink | Comments (0)
05/22/2014
CRAYON EATERS
CFS WOD - FRIDAY 23MAY2014
STRENGTH SUPPLEMENT: A EVERY 1:30 @ MODERATE LOAD ~65% 2 GOOD MORNINGS + 2 PERFECT BACK SQUATS X5
B EVERY 1:30 @ MODERATE LOAD ~65% 2 STRICT PRESS + 2 PUSH PRESS X5
METCON: 4 STATIONS FOR 3:00 EACH 1. "CINDY" (5 PULL UPS, 10 PUSH UPS, 15 AIR SQUATS) 2. MAX EFFORT CLEAN & JERK (135#/95#) 3. MAX EFFORT WALL BALLS (20#/14#) 4. MAX CALORIE ROW *SCORE TOTAL REPS COMPLETED
Posted on 05/22/2014 at 09:50 PM | Permalink | Comments (0)
05/21/2014
FISH TACOS
CFS WOD - THURSDAY 22MAY2014
OLY: 1 POWER CLEAN 1 HANG SQUAT CLEAN 2 FRONT SQUATS 1 FULL CLEAN & JERK X6 *GOAL IS TO MAINTAIN GRIP ON THE BAR THROUGHOUT THE COMPLEX, BUT ATHLETE MAY REGRIP FOR FINAL C&J IF NEEDED **ATHLETES WILL MAKE AN ATTEMPT EVERY 3 MINUTES ***WORK UP TO THE DAY’S MAX WITH A TOTAL OF 6 ATTEMPTS
METCON: BUY IN: 50 DOUBLE UNDERS
12-9-6-3 POWERT SNATCH (95#/65#) HANDSTAND PUSH UPS
Posted on 05/21/2014 at 10:13 PM | Permalink | Comments (0)
05/20/2014
VASCULAR
CFS WOD - WEDNESDAY 21MAY2014
STRENGTH: 3 BACK SQUATS EVERY 2 MINUTES @ 80% X6
METCON: 15 MINUTE AMRAP: 10 SHOULDER-2-OVERHEAD (95#/65#) 200M RUN 15 KETTLEBELL SWINGS (55#/35#)
05/19/2014
WHISKER BISCUIT
CFS WOD - TUESDAY 20MAY2014 SKILL: DOUBLE UNDER AND HANDSTAND PUSH UP TEST 2:00 MAX EFFORT HSPU 2:00 REST 2:00 MAX EFFORT DU *SCORE HSPU TOTAL AND DU TOTAL (2 SCORES) METCON: 30 PULL UPS 30 BOX JUMPS (24”/20”) 30 TOES-2-BAR 30 BURPEES 30 TOES-2-BAR 30 BOX JUMPS 30 PULL UPS
Posted on 05/19/2014 at 10:07 PM | Permalink | Comments (0)
05/18/2014
MARINATED CHICKEN
CFS WOD - MONDAY 19MAY2014
OLY: SNATCH COMPLEX EVERY 2 MINUTES @ 90% X3
3 SNATCH DEADLIFTS 3 LOW HANG PULLS 3 HI HANG SHRUGS
TAKE 2 MINUTES TO LOAD @ 70%
3 SNATCHES (FULL) EVERY 2 MINUTES @ 70% X3
METCON: 100 THRUSTERS (75#/45#) *TABATA INTERVALS (:20 ON / :10 OFF) **CONTINUE UNTIL ALL 100 REPS ARE COMPLETED
Posted on 05/18/2014 at 09:21 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERY DAY EXEPT THURSDAY THIS WEEK. ALL OTHER CLASSES WILL GO AS SCHEDULED.***
Posted on 05/18/2014 at 09:18 PM | Permalink | Comments (0)
05/15/2014
DONKEY KICK
CFS WOD - FRIDAY 16MAY2014
STRENGTH SUPPLEMENT: A EVERY 1:30 @ MODERATE LOAD ~60% 3 GOOD MORNINGS + 3 PERFECT BACK SQUATS X5
B EVERY 1:30 @ MODERATE LOAD ~60% 3 STRICT PRESS + 3 PUSH PRESS X5
METCON: BUY IN: 50 DOUBLE UNDERS
10 CLEAN & JERKS (95#/65#) 15 PULL UPS X5
CASH OUT: 50 DOUBLE UNDERS
Posted on 05/15/2014 at 08:35 PM | Permalink | Comments (0)
05/14/2014
LAU LAU
CFS WOD - THURSDAY 15MAY2014
OLY: 1 POWER CLEAN 1 HANG SQUAT CLEAN 2 FRONT SQUATS 1 FULL CLEAN & JERK X6 *GOAL IS TO MAINTAIN GRIP ON THE BAR THROUGHOUT THE COMPLEX, BUT ATHLETE MAY REGRIP FOR FINAL C&J IF NEEDED **ATHLETES WILL MAKE AN ATTEMPT EVERY 3 MINUTES ***WORK UP TO THE DAY’S MAX WITH A TOTAL OF 6 ATTEMPTS METCON: “DIANE” 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS
Posted on 05/14/2014 at 10:55 PM | Permalink | Comments (0)
05/13/2014
RAT ROD
CFS WOD - WEDNESDAY 14MAY2014
STRENGTH: 4 BACK SQUATS EVERY 2 MINUTES @ 75% X6
METCON: 3 MINUTE AMRAP: 7 OVERHEAD SQUATS (95#/65#) 10 PUSH UPS *3 ROUNDS WITH A 1 MINUTE REST BETWEEN ROUNDS **SCORE TOTAL REPS COMPLETED ***ROLLING ROUNDS
Posted on 05/13/2014 at 09:13 PM | Permalink | Comments (0)
05/12/2014
RAMBO: FIRST BLOOD
CFS WOD - TUESDAY 13MAY2014
SKILL: HANDSTAND PUSH UPS :20 ON / :20 OFF X6
METCON: 30-20-10 WALL BALLS (20#/14#) BOX JUMPS (24”/20”)
PROCEED DIRECTLY INTO...
30-20-10 TOES-2-BARS BURPEES
Posted on 05/12/2014 at 08:11 PM | Permalink | Comments (0)
CHUBBY'S
CFS WOD - MONDAY 12MAY2014
OLY: SNATCH COMPLEX EVERY 2 MINUTES @ 85% X3
3 SNATCH DEADLIFTS 3 LOW HANG PULLS 3 HI HANG SHRUGS
TAKE 2 MINUTES TO LOAD @ 65%
3 SNATCHES (FULL) EVERY 2 MINUTES @ 65% X3
METCON: 8 MINUTE AMRAP: 30 POWER CLEANS (95#/65#) 30 FRONT SQAUTS 30 SHOULDER-2-OVERHEAD 20 PULL UPS 20 KETTLEBELL SWINGS (55#/35#) 20 BURPEES *ATHLETES DECIDE ORDER OF MOVEMENTS AND CAN PARTITION ANY WAY THEY CHOOSE **SCORE TOTAL REPS COMPLETED
Posted on 05/12/2014 at 08:31 AM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERY DAY THIS WEEK.***
***THERE WILL BE AN INDOC CLASS THIS WEEKEND SO MODIFIED GYM HOURS WILL BE IN EFFECT (SATURDAY 10-11AM AND SUNDAY 4-5PM).***
Posted on 05/12/2014 at 08:28 AM | Permalink | Comments (0)
05/08/2014
CFS WOD - FRIDAY 9MAY2014
STRENGTH SUPPLEMENT: A EVERY 1:30 @ MODERATE LOAD ~60% 3 GOOD MORNINGS + 3 PERFECT BACK SQUATS X5 B EVERY 1:30 @ MODERATE LOAD ~60% 3 STRICT PRESS + 3 PUSH PRESS X5 METCON: 30 HANG POWER CLEANS (115#/80#) 100 DOUBLE UNDERS 30 TOES-2-BAR
05/07/2014
WHO KILLED CLIFF
CFS WOD - THURSDAY 8MAY2014
OLY: 1 POWER CLEAN 1 HANG SQUAT CLEAN 2 FRONT SQUATS 1 FULL CLEAN & JERK X6 *GOAL IS TO MAINTAIN GRIP ON THE BAR THROUGHOUT THE COMPLEX, BUT ATHLETE MAY REGRIP FOR FINAL C&J IF NEEDED **ATHLETES HAVE 25 MINUTES TO WORK UP TO THE DAY’S MAX (STARTING LOAD SHOULD BE 60%) WITH A TOTAL OF 6 ATTEMPTS METCON: “FRAN” 21-15-9 THRUSTERS (95#/65#) PULL UPS
Posted on 05/07/2014 at 09:22 PM | Permalink | Comments (0)
05/06/2014
CHONGA
***REMINDER: MAY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (TODAY). THANKS!***
CFS WOD - WEDNESDAY 7MAY2014
STRENGTH: 5 BACK SQUATS EVERY 2 MINUTES @ 70% X6
METCON: 3:00 WORK / 2:00 REST
400M RUN MAX EFFORT WALL BALL (20#/14#)
400M RUN MAX EFFORT GHD SIT UPS
400M RUN MAX CALORIE ROW *SCORE TOTAL REPS COMPLETED
Posted on 05/06/2014 at 10:32 PM | Permalink | Comments (0)
05/05/2014
SALTY BALLS
***REMINDER: MAY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (WEDNESDAY). THANKS!***
CFS WOD - TUESDAY 6MAY2014
SKILL: TOES-2-BAR :15 ON / :15 OFF X5
DOUBLE UNDERS :30 ON / :30 OFF X4
METCON: DOUBLE UNDERS 14 KETTLEBELL SWINGS (55#/35#) 7 HANDSTAND PUSH UPS X5
Posted on 05/05/2014 at 10:30 PM | Permalink | Comments (0)
05/04/2014
HORSE STALL SURPRISE
***REMINDER: MAY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (WEDNESDAY). THANKS!***
CFS WOD - MONDAY 5MAY2014
OLY: SNATCH COMPLEX EVERY 2 MINUTES @ 80% X3
3 SNATCH DEADLIFTS 3 LOW HANG PULLS 3 HI HANG SHRUGS
TAKE 2 MINUTES TO LOAD @60%
3 SNATCHES (FULL) EVERY 2 MINUTES @ 60% X3
METCON: 7 MINUTE AMRAP: 5 POWER SNATCH (95#/65#) 3 OVERHEAD SQUATS (95#/65#) 1 BURPEE BOX JUMP (24”/20”) *BURPEE BOX JUMPS INCREASE +1 EACH ROUND (2 ON ROUND 2, 3 ON ROUND 3, 4 ON ROUND 4, ETC.)
Posted on 05/04/2014 at 07:54 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.***
Posted on 05/04/2014 at 07:18 PM | Permalink | Comments (0)
05/01/2014
WHIRLYBIRDS
***REMINDER: MAY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (WEDNESDAY). THANKS!***
CFS WOD - FRIDAY 2MAY2014
STRENGTH SUPPLEMENT: PART A: EVERY 1:30 @ MODERATE LOAD ~55% 4 GOOD MORNINGS + 4 PERFECT BACK SQUATS X5 *LOADS SHOULD SLIGHTLY INCREASE IF MANAGED WELL LAST WEEK
PART B: EVERY 1:30 @ MODERATE LOAD ~60% 4 STRICT PRESS + 4 PUSH PRESS X5 *LOADS SHOULD SLIGHTLY INCREASE IF MANAGED WELL LAST WEEK
METCON: 30 DOUBLE UNDERS 21 DEADLIFTS (225#/155#) 30 DOUBLE UNDERS 15 DEADLIFTS 30 DOUBLE UNDERS 9 DEADLIFTS