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AUGUST 2014


08/31/2014

OATMEAL CREAM PIE

CFS WOD - MONDAY 1SEP2014

OLY: SNATCH EVERY 2 MINUTES 1 HI-HANG + 1 LO-HANG + 1 FULL @ 65% X5

METCON: 12-15-9 POWER SNATCHES (95#/65#) BURPEES

Posted on 08/31/2014 at 10:51 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

LABOR DAY (MONDAY 1SEP2014) SCHEDULE: OPEN GYM SESSION 8-11AM

TUESDAY, WEDNESDAY, THURSDAY AND FRIDAY WILL HAVE NOONERS AND ALL CLASSES WILL GO AS SCHEDULED.

WEEKEND (6-7SEP2014) SCHEDULE: INDOC CLASS (SATURDAY) 8-10AM OPEN GYM 10-11AM INDOC CLASS (SUNDAY) 2-4PM OPEN GYM 4-5PM

Posted on 08/31/2014 at 07:02 AM | Permalink | Comments (0)

08/28/2014

PATURWEVENIA

CFS WOD - FRIDAY 29AUG2014

STRENGTH SUPP: 2 BENCH PRESS EVERY 1:30 X5

5 BULGARIAN SPLIT SQUAT (EACH LEG) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOADS FROM LAST WEEK

METCON: 20 MINUTE AMRAP: 4 CHEST-2-BAR PULL UPS 8 KETTLEBELL SWINGS (55#/35#) 12 WALKING LUNGE STEPS

Posted on 08/28/2014 at 10:50 PM | Permalink | Comments (0)

08/27/2014

THE POLE

CFS WOD - THURSDAY 28AUG2014

OLY: CLEAN & JERK EVERY 2 MINUTES 1 HI-HANG CLEAN + 1 LO-HANG CLEAN + 1 CLEAN & JERK @ 65% X5 *FULL DEPTH CLEANS

METCON: 11 MINUTE AMRAP: 20 WALL BALLS (20#/14#) 10 HANG POWER CLEANS (135#/95#) *SCORE TOTAL REPS COMPLETED

Posted on 08/27/2014 at 08:18 PM | Permalink | Comments (0)

08/26/2014

VINEGAR FLY TRAP

CFS WOD - WEDNESDAY 27AUG2014

STRENGTH: BACK SQUAT EVERY 3 MINUTES 10 REPS @ 60% X3

METCON: 50 DUMBELL SNATCHES (50/30) 25 DOUBLE UNDERS 40 PUSH UPS (HR) 20 DOUBLE UNDERS 30 TOES-2-BAR 15 DOUBLE UNDERS X2

Posted on 08/26/2014 at 08:33 PM | Permalink | Comments (0)

08/25/2014

COUP

CFS WOD - TUESDAY 26AUG2014

SKILL: HANDSTAND PUSH UP 9:00 RUNNING CLOCK 0:00 - 2:00 MAX EFFORT HSPU (OR HSPU PROGRESSION MODIFICATION) 2:00 - 5:00 REST 5:00 - 9:00 EVERY MINUTE ON THE MINUTE PERFORM: 50% OF MAX EFFORT HSPU (USE ATTEMPT ABOVE) (EXAMPLE: MAX EFFORT = 12; 6 REPS EMOM X4)

METCON: 1:00 BURPEE BOX JUMPS (20" M/F) 1:00 CALORIE ROW 1:00 REST 2:00 BURPEE BOX JUMPS 2:00 CALORIE ROW 2:00 REST 3:00 BURPEE BOX JUMPS 3:00 CALORIE ROW *SCORE TOTAL REPS COMPLETED

Posted on 08/25/2014 at 09:33 PM | Permalink | Comments (0)

08/24/2014

KOCCER

CFS WOD - MONDAY 25AUG2014

OLY: SNATCH EVERY 2 MINUTES 1 HI-HANG + 1 LO-HANG + 1 FULL @ 60% X5

METCON: 30 OVERHEAD SQUATS (75#/55#) 30 PULL UPS 600M RUN X3

Posted on 08/24/2014 at 09:14 PM | Permalink | Comments (0)

08/21/2014

TO THE BULB

CFS WOD - FRIDAY 22AUG2014

STRENGTH SUPP: 3 BENCH PRESS EVERY 1:30 X5

5 BULGARIAN SPLIT SQUAT (EACH LEG) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOADS FROM LAST WEEK

METCON: 500M ROW 25 BURPEES 50 KETTLEBELL SWINGS (55#/35#)

Posted on 08/21/2014 at 10:52 PM | Permalink | Comments (0)

08/20/2014

DUSTY RHODES

CFS WOD - THURSDAY 21AUG2014

OLY: CLEAN & JERK EVERY 2 MINUTES 1 HI-HANG CLEAN + 1 LO-HANG CLEAN + 1 CLEAN & JERK @ 60% X5 *FULL DEPTH CLEANS

METCON: 1-2-3-4-5-6-7-8-9-10 SQUAT CLEANS (95#/65#) 10-9-8-7-6-5-4-3-2-1 TOES-2-BAR

Posted on 08/20/2014 at 08:27 PM | Permalink | Comments (0)

08/19/2014

RIVERBOAT RON

CFS WOD - WEDNESDAY 20AUG2014

STRENGTH: FRONT SQUAT (DE-LOAD) EVERY 3 MINUTES 10 REPS @ 55% X3

METCON: "MCGHEE" 30 MINUTE AMRAP: 5 DEADLIFTS (275#/185#) 13 PUSH UPS 9 BOX JUMPS (24"/20")

08/18/2014

THE EXPENDABLES

CFS WOD - TUESDAY 19AUG2014

SKILL: HANDSTAND PUSH UP 9:00 RUNNING CLOCK 0:00 - 2:00 MAX EFFORT HSPU (OR HSPU PROGRESSION MODIFICATION) 2:00 - 5:00 REST 5:00 - 9:00 EVERY MINUTE ON THE MINUTE PERFORM: 50% OF MAX EFFORT HSPU (USE ATTEMPT ABOVE) (EXAMPLE: MAX EFFORT = 12; 6 REPS EMOM X4)

METCON: 7 CHEST-2-BAR PULL UPS 14 ABMAT SIT UPS 21 DOUBLE UNDERS X5

Posted on 08/18/2014 at 10:41 PM | Permalink | Comments (0)

08/17/2014

RON RIVERA

CFS WOD - MONDAY 18AUG2014

OLY: SNATCH (DE-LOAD) EVERY 2:00 5 TOUCH-N-GO REPS @ 55% X5 *FULL DEPTH

METCON: 30 POWER SNATCHES (75#/55#) 50 WALL BALLS (20#/14#) 20 POWER SNATCHES 50 WALL BALLS 10 POWER SNATCHES

Posted on 08/17/2014 at 09:03 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 08/17/2014 at 08:59 PM | Permalink | Comments (0)

08/14/2014

OLD MAN'S FOOT PRANK

CFS WOD - FRIDAY 15AUG2014

STRENGTH SUPP: 4 BENCH PRESS EVERY 1:30 X5

5 BULGARIAN SPLIT SQUAT (EACH LEG) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOADS FROM LAST WEEK

METCON: 12 MINUTE AMRAP: 1 MILE RUN MAX CALORIE ROW

Posted on 08/14/2014 at 10:06 PM | Permalink | Comments (0)

08/13/2014

SEED

CFS WOD - THURSDAY 14AUG2014

OLY: CLEANS (DE-LOAD) EVERY 2 MINUTES 5 TOUCH-N-GO REPS @ 55% X5

METCON: 8 DEADLIFTS (225#/155#) 24FT BURPEE BROAD JUMP AWAY FROM THE BAR 24FT BEAR CRAWL BACK TO THE BAR X4 *24FT = 4 MATS

Posted on 08/13/2014 at 09:17 PM | Permalink | Comments (0)

08/12/2014

NOOKIE

CFS WOD - WEDNESDAY 13AUG2014

STRENGTH: FRONT SQUAT TEST 15:00 RUNNING CLOCK

5 @ 60% 3 @ 70% 1 @ 80% *USE REMAINING TIME TO FIND NEW 1RM FRONT SQUAT

METCON: "DEATH BY THRUSTERS" (95#/65#) 1 ON MINUTE 1, 2 ON MINUTE 2, 3 ON MINUTE 3...UNTIL ATHLETE FAILS TO COMPLETE THE REQUIRED AMOUNT OF REPS IN THE MINUTE PROVIDED.

Posted on 08/12/2014 at 11:33 PM | Permalink | Comments (0)

08/11/2014

LOVE HAMMER

CFS WOD - TUESDAY 12AUG2014

SKILL: HANDSTAND PUSH UP 9:00 RUNNING CLOCK 0:00 - 2:00 MAX EFFORT HSPU (OR HSPU PROGRESSION MODIFICATION) 2:00 - 5:00 REST 5:00 - 9:00 EVERY MINUTE ON THE MINUTE PERFORM: 50% OF MAX EFFORT HSPU (USE ATTEMPT ABOVE) (EXAMPLE: MAX EFFORT = 12; 6 REPS EMOM X4)

METCON: 15 PULL UPS 30 SIT UPS 15 BURPEES 30 PUSH UPS (HR) 15 TOES-2-BAR 30 RING DIPS 15 TOES-2-BAR 30 PUSH UPS (HR) 15 BURPEES 30 SIT UPS 15 PULL UPS

Posted on 08/11/2014 at 06:45 PM | Permalink | Comments (1)

08/10/2014

TANK TOPS

CFS WOD - MONDAY 11AUG2014

OLY: SNATCH TEST 15:00 RUNNING CLOCK

EVERY 1:30: 1 HANG SNATCH + 1 SNATCH @ 60% 1 HANG SNATCH + 1 SNATCH @ 70% 1 HANG SNATCH + 1 SNATCH @ 80% *USE REMAINING TIME TO ESTABLISH NEW 1RM SNATCH

METCON: 9 MINUTE AMRAP: 3 SNATCHES (135#/85#) 21 DOUBLE UNDERS *SCORE TOTAL REPS COMPLETED **SNATCHES ARE FULL DEPTH

Posted on 08/10/2014 at 07:34 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THERE WILL BE NOONERS EVERY DAY. ALL CLASSES WILL GO AS SCHEDULED.

Posted on 08/10/2014 at 07:29 PM | Permalink | Comments (0)

08/07/2014

PRESEASON FOOTBALL

CFS WOD - FRIDAY 8AUG2014

STRENGTH SUPP: 5 BENCH PRESS EVERY 1:30 X5 5 BULGARIAN SPLIT SQUAT (EACH LEG) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOADS FROM LAST WEEK

METCON: 50 WALL BALLS (20#/14#) 50 BOX JUMPS (24"/20") 2 MINUTE REST 40 WALL BALLS 40 BOX JUMPS 1 MINUTE REST 30 WALL BALLS 30 BOX JUMPS

08/06/2014

PEACH MILKSHAKE

CFS WOD - THURSDAY 7AUG2014

OLY: CLEAN & JERK TEST 15:00 RUNNING CLOCK

EVERY 2 MINUTES: 1 HANG CLEAN + 1 CLEAN & JERK @ 60% 1 HANG CLEAN + 1 CLEAN & JERK @ 70% 1 HANG CLEAN + 1 CLEAN & JERK @ 80% *USE REMAINING TIME TO ESTABLISH NEW 1RM CLEAN & JERK

METCON: "GRACE" 30 CLEAN & JERKS (135#/95#)

Posted on 08/06/2014 at 11:17 PM | Permalink | Comments (0)

08/05/2014

EMOTIONAL STABILITY

CFS WOD - WEDNESDAY 6AUG2014

STRENGTH: FRONT SQUAT 15 REPS AT 75% *IF ATHLETE WAS UNABLE TO COMPLETE THE ENTIRE SET LAST WEEK (70%) THEY SHOULD RE-ATTEMPT

METCON: 7 MINUTE AMRAP: 7 DEADLIFTS (225#/155#) 7 HANDSTAND PUSH UPS 7 PULL UPS *SCORE TOTAL REPS COMPLETED

Posted on 08/05/2014 at 06:38 PM | Permalink | Comments (0)

08/04/2014

SKRUNKLE

CFS WOD - TUESDAY 5AUG2014

SKILL: 20 YARD SHUTTLE 5/10/5 EMOM X10 *START AT THE START LINE, RUN OUT 5 YARDS AND BACK TO THE START LINE, RUN OUT 10 YARDS AND BACK TO THE START LINE, RUN OUT 5 YARDS AND BACK THROUGH THE START LINE

METCON: 400M RUN 50 DOUBLE UNDERS 50 KETTLEBELL SWINGS (55#/35#) 50 DOUBLE UNDERS 400M RUN

Posted on 08/04/2014 at 10:09 PM | Permalink | Comments (0)

08/03/2014

POSITIVE PUMPKIN

CFS WOD - MONDAY 4AUG2014

OLY: SNATCH COMPLEX EVERY 2 MINUTES X5

1 HANG SNATCH @ 80% + 1 SNATCH @ 90%

METCON: 21-15-9 OVERHEAD SQUATS (95#/65#) BURPEES TOES-2-BAR

Posted on 08/03/2014 at 09:06 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THERE WILL BE A NOONER EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.

DUE TO THE INDOC CLASS THIS WEEKEND, WE WILL BE USING A MODIFIED OPEN GYM SCHEDULE THIS WEEKEND: SATURDAY: 10-11AM SUNDAY: 4-5PM


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