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JUNE 2014


06/30/2014

USED CAR SALESMAN

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

CFS WOD - TUESDAY 1JUL2014

SKILL: 40 YARD SHUTTLE (5 YARDS, 10 YARDS, 5 YARDS) EMOM X8

METCON: “FILTHY 50” 50 BOX JUMPS (24”/20”) 50 JUMPING PULL UPS 50 KETTLEBELL SWINGS (35/25) 50 WALKING LUNGES 50 KNEES-2-ELBOWS 50 PUSH PRESS (45/35) 50 HIP EXTENSIONS 50 WALL BALLS (20/14 50 BURPEES 50 DOUBLE UNDERS

Posted on 06/30/2014 at 07:26 PM | Permalink | Comments (0)

06/29/2014

RUBBER BAND MAN

CFS WOD - MONDAY 30JUN2014

OLY: SNATCH COMPLEX EVERY 3 MINUTES @ 65% X5

3 HANG SNATCHES + 1 SNATCH

METCON: 30 CURTIS P'S (95#/65#) *CURTIS P = SQUAT CLEAN + LUNGE (LEFT) + LUNGE (RIGHT) + PUSH PRESS

Posted on 06/29/2014 at 07:26 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE AN OPEN GYM SESSION ON FRIDAY (JULY 4TH) FROM 8-11AM.***

***THERE WILL BE NOONERS EVERY DAY EXCEPT FOR FRIDAY (SEE ABOVE) AND ALL CLASSES WILL GO AS SCHEDULED.***

Posted on 06/29/2014 at 07:14 PM | Permalink | Comments (0)

06/26/2014

GLUTEN FREE COOKIE

CFS WOD - FRIDAY 27JUN2014

STRENGTH SUPP: SUMO DEADLIFT / STRICT PULL UPS ALTERNATING EMOM FOR 14:00 2 SUMO DEADLIFTS @ 85% OF 1RM BACK SQUAT (365#/225# MAX LIMIT) 6 STRICT PULL UPS

METCON: 7 MINUTE AMRAP: 50 CALORIE ROW "FRAN" 50 CALORIE ROW

Posted on 06/26/2014 at 10:07 PM | Permalink | Comments (0)

06/25/2014

SEAGULL FART

CFS WOD - 26JUN2014

OLY: CLEAN & JERK 3 HANG CLEANS + 1 CLEAN & JERK EVERY 3 MINUTES AT 65% X5

METCON: 100 KETTLEBELL SWINGS (55#/35#) 100 ABMAT SIT UPS 100 DOUBLE UNDERS *ATHLETE CAN PARTITION THE WORKOUT ANY WAY THEY WANT

Posted on 06/25/2014 at 10:51 PM | Permalink | Comments (0)

06/24/2014

RAINY BALLS

CFS WOD - WEDNESDAY 25JUN2014

STRENGTH: BACK SQUATS (DE-LOAD) EVERY 2 MINUTES X4

5 BACK SQUATS @ 55#

METCON: 5 TOES-2-BAR 4 FRONT SQUATS (155#/105#) 3 HSPU 2 OHS (155#/105#) 1 MUSCLE UP (3 C2B PULL UPS/3 RING DIPS) X10

Posted on 06/24/2014 at 06:52 PM | Permalink | Comments (0)

06/23/2014

STRAWBERRY LIME SORBET

CFS WOD - TUESDAY 24JUN2014

SKILL WORK MUSCLE UPS (12:00 RUNNING CLOCK) 3:00 SWING (WORKING BODY CONTROL) 3:00 KIP (WORK TIMING OF KIP-2-PULL) 3:00 TRANSITION (WORK TRANSITION) 3:00 MUSCLE UP ATTEMPTS *COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)

METCON: 800M RUN 50 WALL BALLS (20#/14#) 800M RUN W/ WALL BALL 50 BURPEES

Posted on 06/23/2014 at 09:11 PM | Permalink | Comments (0)

06/22/2014

CUSS A BUS

CFS WOD - MONDAY 23JUN2014

OLY: SNATCH COMPLEX EVERY 3 MINUTES @ 60% X5

3 HANG SNATCHES + 1 SNATCH

METCON (RX): 3 MINUTE AMRAP: 9 DEADLIFTS (135#/95#) 9 BOX JUMPS (24"/20")

REST 3 MINUTES

2 MINUTE AMRAP: 6 DL (185#/125#) 6 BOX JUMPS

REST 2 MINUTES

1 MINUTE AMRAP: 3 DL (225#/155#) 3 BOX JUMPS *SCORE TOTAL REPS COMPLETED

Posted on 06/22/2014 at 10:54 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 06/22/2014 at 10:51 PM | Permalink | Comments (0)

06/20/2014

SHADOW BOXING

CFS WOD - FRIDAY 20JUN2014

STRENGTH SUPP: SUMO DEADLIFT / STRICT PULL UPS ALTERNATING EMOM FOR 14:00 3 SUMO DEADLIFTS @ 80% OF 1RM BACK SQUAT 6 STRICT PULL UPS

METCON: 8 MINUTE AMRAP: 200M RUN MAX UNBROKEN MUSCLE UPS *SCORE TOTAL MUSCLE UP REPS COMPLETED **BAR MUSCLE UPS AND C-2-B PULL UPS ARE GOOD TO GO

06/18/2014

APPLE SMOOTHIE

CFS WOD - THURSDAY 19JUN2014

OLY: CLEAN & JERK 3 HANG CLEANS + 1 CLEAN & JERK EVERY 3 MINUTES AT 60% X5

METCON: 21-15-9 DUMBELL SNATCH-RIGHT (50#/30#) DUMBELL SNATCH-LEFT GHD SIT UPS

Posted on 06/18/2014 at 09:15 PM | Permalink | Comments (0)

06/17/2014

FLANK STEAK

CFS WOD - WEDNESDAY 18JUN2014

STRENGTH: BACK SQUAT 18:00 RUNNING CLOCK EMOM 3 @ 60% 2 @ 79% 1 @ 80%

USE REMAINING TIME TO ESTABLISH NEW 1RM BACK SQUAT

METCON: 60 DOUBLE UNDERS

40 WALL BALLS (20#/14#) 20 PULL UPS X2

60 DOUBLE UNDERS

40 KETTLEBELL SWINGS (55#/35#) 20 PUSH UPS (HR) X2

Posted on 06/17/2014 at 09:29 PM | Permalink | Comments (0)

FIGHTIN' IRISH

CFS WOD - TUESDAY 17JUN2014

SKILL WORK MUSCLE UPS (12:00 RUNNING CLOCK) 3:00 SWING (WORKING BODY CONTROL) 3:00 KIP (WORK TIMING OF KIP-2-PULL) 3:00 TRANSITION (WORK TRANSITION) 3:00 MUSCLE UP ATTEMPTS *COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)

METCON: 500M ROW X3 *SCORE FASTEST TIME **REST AS NEEDED BETWEEN ATTEMPTS

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CFS YOUTH - TUESDAY 17JUN2014

SKILL WORK/WARM UP: 5:00 MIN RUN/WALK -HANGING FROM BAR -PULL UPS

METCON: 50 JUMPING JACKS 40 MOUNTAIN CLIMBERS 30 SIT UPS 20 GRASSHOPPERS 10 AIR SQUATS 5 BURPEES

COOL D0WN: BALANCE WORK

Posted on 06/17/2014 at 09:20 AM | Permalink | Comments (0)

06/16/2014

POISON OAK

CFS WOD - MONDAY 16JUN2014

OLY: SNATCH 18:00 RUNNING CLOCK

EVERY 3 MINUTES @ 110% 1 SNATCH DEADLIFT 1 LOW HANG PULL 1 HIGH HANG SHRUG X3

USE REMAINING TIME TO EASTABLISH NEW 1RM SNATCH (FULL)

METCON: 7 OVERHEAD SQUATS (95#/65#) 7 TOES-2-BAR 7 BAR-FACING BURPEES X7

Posted on 06/16/2014 at 06:58 AM | 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 06/16/2014 at 06:54 AM | Permalink | Comments (0)

06/15/2014

SCHEDULE UPDATE FOR "FATHER'S DAY"

LATE NOTICE: Due to Father's Day there will not be an Open Gym this afternoon (Sunday).

Posted on 06/15/2014 at 09:47 AM | Permalink | Comments (0)

06/12/2014

JASON VOORHEES

CFS WOD - FRIDAY 13JUN2014

STRENGTH SUPP: SUMO DEADLIFT / STRICT PULL UPS ALTERNATING EMOM FOR 16:00 3 SUMO DEADLIFTS @ 50% OF 1RM BACK SQUAT 5 STRICT PULL UPS

METCON: "DEATH BY PULL UPS" WITH A RUNNING CLOCK, 1 PULL UP THE FIRST MINUTE, 2 PULL UPS THE 2ND MINUTE, 3 PULL UPS THE 3RD AND SO ON AND SO ON UNTIL THE ATHLETE IS UNABLE TO COMPLETE THE REQUIRED AMOUNT OF REPS IN THE GIVEN MINUTE

Posted on 06/12/2014 at 08:01 PM | Permalink | Comments (0)

06/11/2014

BUM BUMP

CFS WOD - THURSDAY 12JUN2014

OLY: CLEAN & JERK (DE-LOAD WEEK) 3 CLEAN & JERKS EVERY 2 MINUTES AT 55% X5

METCON: 9-7-5-3-1 FRONT SQUATS (185#/135#) HANDSTAND PUSH UPS *NO RACK

Posted on 06/11/2014 at 10:38 PM | Permalink | Comments (0)

06/10/2014

HEAD LOCKIN' LEGS

CFS WOD - WEDNESDAY 11JUN2014

STRENGTH: 1 BACK SQUAT EVERY 1:30 @ 95% X5

METCON: 5 MINUTE AMRAP: 10 DEADLIFTS (135#/95#) 20 DOUBLE UNDERS 15 DEADLIFTS 20 DOUBLE UNDERS 20 DEADLIFTS 20 DOUBLE UNDERS ...ETC... *SCORE TOTAL REPS COMPLETED

Posted on 06/10/2014 at 10:35 PM | Permalink | Comments (0)

06/09/2014

ROOSTER HOLSTER

CFS WOD - TUESDAY 10JUN2014

SKILL WORK MUSCLE UPS (12:00 RUNNING CLOCK) 3:00 SWING (WORKING BODY CONTROL) 3:00 KIP (WORK TIMING OF KIP-2-PULL) 3:00 TRANSITION (WORK TRANSITION) 3:00 MUSCLE UP ATTEMPTS *COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)

METCON: 50 KETTLEBELL SWINGS (55#/35#) 40 WALL BALLS (20#/14#) 30 TOES-2-BAR

06/08/2014

HORSE FART

CFS WOD - MONDAY 9JUN2014

OLY: SNATCH COMPLEX EVERY 2 MINUTES @ 105% X3

3 SNATCH DEADLIFTS 3 LOW HANG PULLS 3 HI HANG SHRUGS

TAKE 2 MINUTES TO LOAD @ 80%

2 SNATCHES (FULL) EVERY 2 MINUTES @ 85% X3

METCON: 15 HANG POWER SNATCHES (95#/65#) 15 BAR-FACING-BURPEES X3

Posted on 06/08/2014 at 08:25 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

Posted on 06/08/2014 at 07:35 PM | Permalink | Comments (0)

06/06/2014

RHYTHM AND BLUES

***REMINDER: JUNE ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (TODAY). THANKS!***

CFS WOD - FRIDAY 6JUN2014

STRENGTH SUPP: SUMO DEADLIFT / STRICT PULL UPS ALTERNATING EMOM FOR 16:00 3 SUMO DEADLIFTS @ 70% OF 1RM BACK SQUAT 5 STRICT PULL UPS

METCON: 20 MINUTE AMRAP: 2 ROUNDS OF "CINDY" (5 PULL UPS, 10 PUSH UPS, 15 AIR SQUATS) 1 ROUND OF "DT" (12 DEADLIFTS, 9 HAND POWER CLEANS, 6 PUSH JERKS @ 155#/105#) *SCORE TOTAL REPS COMPLETED

Posted on 06/06/2014 at 05:36 AM | Permalink | Comments (0)

06/04/2014

APOCALYPTO

***REMINDER: JUNE ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***

CFS WOD - THURSDAY 5JUN2014

OLY: CLEAN COMPLEX 15:00 RUNNING CLOCK 1 POWER CLEAN 1 HANG SQUAT CLEAN 2 FRONT SQUATS 1 FULL CLEAN & JERK X3 *EVERY 2 MINUTES @ 50%, 60% AND 70% **USE REMAINING TIME TO FIND 1RM CLEAN & JERK

METCON: 21 THRUSTERS (95#/65#) 12 C-2-B PULL UPS 400M RUN X3

Posted on 06/04/2014 at 10:37 PM | Permalink | Comments (0)

06/03/2014

FEARLESS

***REMINDER: JUNE ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***

CFS WOD - WEDNESDAY 4JUN2014

STRENGTH: 1 BACK SQUATS EVERY 1:30 @ 90% X7

METCON: 2 MINUTE AMRAP: 250M ROW MAX EFFORT KETTLEBELL SWINGS (55#/35#) 2 MINUTE REST X4 *SCORE TOTAL KBS COMPLETED

Posted on 06/03/2014 at 08:52 PM | Permalink | Comments (0)

06/02/2014

NEW KICKS

***REMINDER: JUNE ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***

CFS WOD - TUESDAY 3JUN2014

SKILL WORK MUSCLE UPS (12:00 RUNNING CLOCK) 3:00 SWING (WORKING BODY CONTROL) 3:00 KIP (WORK TIMING OF KIP-2-PULL) 3:00 TRANSITION (WORK TRANSITION) 3:00 MUSCLE UP ATTEMPTS *COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)

METCON: 1:00 RING DIPS 2:00 HANDSTAND PUSH UPS 3:00 BURPEE BOX JUMPS (24"/20") 4:00 WALL BALLS (20#/14#) 5:00 WALKING LUNGES WITH WALL BALL (20#/14) *SCORE TOTAL REPS COMPLETED

Posted on 06/02/2014 at 08:46 PM | Permalink | Comments (0)

06/01/2014

THE TOWN

***REMINDER: JUNE ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***

CFS WOD - MONDAY 2JUN2014

OLY: SNATCH COMPLEX EVERY 2 MINUTES @ 100% X3

3 SNATCH DEADLIFTS 3 LOW HANG PULLS 3 HI HANG SHRUGS

TAKE 2 MINUTES TO LOAD @ 80%

3 SNATCHES (FULL) EVERY 2 MINUTES @ 80% X3

METCON: 10-9-8-7-6-5-4-3-2-1 OVERHEAD SQUATS (95#/65#) 100M RUN BETWEEN EACH OHS SET *FINISH WITH A 100M RUN

Posted on 06/01/2014 at 09:14 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.***


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