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OCTOBER 2014


10/30/2014

RELEASE THE KRAKEN

CFS WOD - FRIDAY 31OCT2014

STRENGTH SUPP: BACK RACK LUNGE EVERY 2 MINUTES 5 EACH LEG X5 *ATHLETE SHOULD INCREASE LOAD FROM LAST WEEK

METCON: 2 MINUTE AMRAP: 7 TOES-2-BAR 10 THRUSTERS (95#/65#) MAX EFFORT PUSH UPS (HR) REST 1 MINUTE X5 *SCORE TOTAL PUSH UP REPS COMPLETED

Posted on 10/30/2014 at 09:01 PM | Permalink | Comments (0)

10/29/2014

USS PUEBLO

CFS WOD - THURSDAY 30OCT2014

CLEAN COMPLEX 0:00 - 6:00 = 5 CLEAN DEADLIFTS EMOM @ 65% 6:00 - 12:00 = 2 CLEANS + 1 JERK E2MOM @ 65%

METCON: 25 BOX JUMPS (24"/20") 25 KETTLEBELL SWINGS (55#/35#) X3

Posted on 10/29/2014 at 10:43 PM | Permalink | Comments (0)

RHINESTONE ED HARDY

CFS WOD - WEDNESDAY 29OCT2014

SKILL: L-SITS 10 SECONDS ON / 50 SECONDS OFF X10

METCON: 600M ROW 40 WALL BALLS (20#/14#) 20 CHEST-2-BAR PULL UPS

Posted on 10/29/2014 at 10:37 PM | Permalink | Comments (0)

10/27/2014

HOT WATER HEATER

CFS WOD - TUESDAY 28OCT2014

STRENGTH: SQUATS EVERY 3 MINUTES (E3MOM) 10 BACK SQUATS + 5 FRONT SQUATS @ 50% OF FRONT SQUAT MAX X3

METCON: 7 MINUTE AMRAP: 10 HANG CLEANS (75#/55#) 5 OVER-THE-BAR BURPEES *ADD 20# TO THE BAR AFTER EACH SET **OVER-THE-BAR BURPEES CAN BE DONE ANY STYLE ***SCORE TOTAL REPS COMPLETED

Posted on 10/27/2014 at 08:16 PM | Permalink | Comments (0)

10/26/2014

SOON...

CFS WOD - MONDAY 27OCT2014

OLY: SNATCH COMPLEX 0:00 - 6:00 = 3 SNATCH DEADLIFTS EMOM @ 60% 6:00 - 12:00 = 3 SNATCHES E2MOM @ 60%

METCON: 10 DEADLIFTS (255#/175#) 30 DOUBLE UNDERS X3

Posted on 10/26/2014 at 05:57 PM | Permalink | Comments (0)

WEEKEND WRAP UP AND THIS WEEK'S SKED

HUGE weekend for Team CFS! Allison (part of Joel's Oly lifting sassy mouthed crew from CrossFit Wide Open) finished 2nd in her weight class and 3rd overall at the NC State Oly Meet this weekend. Josh M and Asa headed down to Florida for the Iron Curtain V and they did work. Josh took home 1st place and Asa fought back from an early deficit to finish 5th. AAAAAAAAAAAND Amber B (used to be Amber O) and the Spanky got hitched up this weekend. Congrats to all of you!

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

Posted on 10/26/2014 at 05:51 PM | Permalink | Comments (0)

10/23/2014

DONALD THE TURTLE

CFS WOD - FRIDAY 24OCT2014

STRENGTH SUPP: BACK RACK LUNGE EVERY 2 MINUTES 5 EACH LEG X5

METCON: "BLAKE" 100FT WALKING OVERHEAD LUNGE (45#/25#) 30 BOX JUMPS (24"/20") 20 WALL BALLS (20#/14#) 10 HANDSTAND PUSH UPS X4 *28 MINUTE TIME CAP

Posted on 10/23/2014 at 10:33 PM | Permalink | Comments (0)

10/22/2014

THIS IS JEOPARDY

CFS WOD - THURSDAY 23OCT2014

OLY: CLEAN COMPLEX 0:00 - 6:00 = 5 CLEAN DEADLIFTS EMOM @ 60% 6:00 - 12:00 = 3 CLEANS + 1 JERK EMOM @ 60%

METCON: "HAMMER" 5 POWER CLEANS (135#/95#) 10 FRONT SQUATS 5 JERKS 20 PULL UPS REST 90 SECONDS X5 *20 MINUTE TIME CAP

Posted on 10/22/2014 at 07:29 PM | Permalink | Comments (0)

10/21/2014

MEAT MAN

CFS WOD - WEDNESDAY 220CT2014

METCON: "BRENTON" 100FT BEAR CRAWL 100FT BROAD JUMP (3 BURPEES AFTER EVERY 5 BROAD JUMPS) X5 *20 MINUTE TIME CAP

SKILL: LOW BAR BUTCHER PUSH 1 EVERY 3 MINUTES ON THE MINUTE X5

Posted on 10/21/2014 at 07:41 PM | Permalink | Comments (0)

10/20/2014

KARAOKE ROCK STARS

CFS WOD - TUESDAY 21OCT2014

STRENGTH: BACK SQUAT (DE-LOAD) 3 BACK SQUATS @ 60% EMOM X10

METCON: "COE" 10 THRUSTERS (95#/65#) 10 RING PUSH UPS X10 *25 MINUTE TIME CAP

10/20/2014

NO WI-FI

CFS WOD - MONDAY 20OCT2014

OLY: SNATCH (DE-LOAD) 2 SNATCHES @ 60% EMOM X10

METCON: "HANSEN" 30 KETTLEBELL SWINGS (70#/55#) 30 BURPEES 30 GHD SIT UPS X5 *45 MINUTE TIME CAP

Posted on 10/20/2014 at 10:05 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

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

10/15/2014

COYOTE UGLY

CFS WOD - FRIDAY 15OCT2014

STRENGTH SUPP: TIRE FLIPS 3 EMOM X12

METCON: 15 MINUTE AMRAP: 10 KBS (55/35) 10 PUSH UPS (HR) 10 BURPEES 20 KBS 20 PUSH UPS 10 BURPEES 30 KBS 30 PUSH UPS 10 BURPEES...40/40/10...50/50/10...ETC *SCORE TOTAL REPS COMPLETED

Posted on 10/15/2014 at 06:50 PM | Permalink | Comments (0)

LOVE THE WORM

CFS WOD - THURSDAY 16OCT2014

OLY: CLEAN & JERK (DE-LOAD) 3 CLEANS + 1 JERK @ 60% EVERY MINUTE ON THE MINUTE X10

METCON: 1:00 CALORIE ROW 1:00 THRUSTERS (75#/55#) 1:00 REST X5 *SCORE TOTAL REPS COMPLETED

Posted on 10/15/2014 at 06:46 PM | Permalink | Comments (0)

10/14/2014

FORREST GUMP

CFS WOD - WEDNESDAY 15OCT2014

SKILL: LOW BAR BUTCHER PUSH 1 EVERY 3 MINUTES ON THE MINUTE X5

METCON: 15 DOUBLE UNDERS 5 RING DIPS 5 TOES-2-BAR 10 WALKING LUNGES (5 STEPS EACH LEG) X10

Posted on 10/14/2014 at 10:30 PM | Permalink | Comments (0)

10/13/2014

KNUCKLES TO DA FO'HEAD

CFS WOD - TUESDAY 14OCT2014

STRENGTH: BACK SQUAT TEST 15:00 RUNNING CLOCK 0:00 = 5 @ 60% 1:30 = 4 @ 70% 3:00 = 3 @ 80% 4:30 = 1 @ 90% REMAINING TIME = ESTABLISH NEW 1RM

METCON: 21-18-15-12-9-6-3 SHOULDER-2-OVERHEAD (95#/65#) DEADLIFTS (185#/135#) *ATHLETES WILL ONLY USE ONE BAR **20 MINUTE TIME CAP

BECAUSE THIS NEVER REALLY GETS OLD...

Posted on 10/13/2014 at 10:13 PM | Permalink | Comments (0)

10/12/2014

NFC SOUTH

CFS WOD - MONDAY 13OCT2014

OLY: SNATCH TEST 15:00 RUNNING CLOCK 0:00 = 1 HI-HANG SNATCH + 1 LO-HANG SNATCH + SNATCH @ 60% 1:30 = SAME COMPLEX @ 70% 3:00 = SNATCH @ 75% 4:00 = SNATCH @ 80% 5:00 = SNATCH @ 85% REMAINING TIME = ESTABLISH NEW 1RM

METCON: 30 OVERHEAD SQUATS (75#/55#) 30 PULL UPS 30 BOX JUMPS (24"/20") 30 BURPEES 30 BOX JUMPS 30 PULL UPS 30 OVERHEAD SQUATS *15 MINUTE TIME CAP

Posted on 10/12/2014 at 08:30 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 10/12/2014 at 08:23 PM | Permalink | Comments (0)

10/09/2014

BOW SLAP

CFS WOD - FRIDAY 10OCT2014

STRENGTH SUPP: TIRE FLIPS 3 EMOM X10

METCON: 1:00 DEADLIFTS (135#/95#) 1:00 SIT UPS 1:00 WALL BALLS (20#/14#) 1:00 REST 2:00 DEADLIFTS 2:00 SIT UPS 2:00 WALL BALLS 2:00 REST 3:00 DEADLIFTS 3:00 SIT UPS 3:00 WALL BALLS *SCORE TOTAL REPS COMPLETED

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

10/08/2014

BACON BROS

CFS WOD - THURSDAY 9OCT2014

OLY: CLEAN & JERK TEST 15:00 RUNNING CLOCK 0:00 = 1 HI-HANG CLEAN + 1 LO-HANG CLEAN + CLEAN & JERK @ 60% 1:30 = SAME COMPLEX @ 70% 3:00 = CLEAN & JERK @ 75% 4:00 = CLEAN & JERK @ 80% 5:00 = CLEAN & JERK @ 85% REMAINING TIME = ESTABLISH NEW 1RM

METCON: 8 MINUTE AMRAP: 2 HANG CLEANS (115#/85#) 2 BOX JUMPS (24"/20") 4/4... 6/6... 8/8... *SCORE TOTAL REPS

10/07/2014

DRIBBLE

CFS WOD - WEDNESDAY 8OCT2014

SKILL: LOW BAR BUTCHER PUSH 1 EVERY 3 MINUTES ON THE MINUTE X5

METCON: 21-15-9 CHEST-2-BAR PULL UPS KETTLEBELL SNATCH-RIGHT (55#/35#) PUSH UPS (HAND RELEASE) KETTLEBELL SNATCH-LEFT (55#/35#)

Posted on 10/07/2014 at 09:37 PM | Permalink | Comments (0)

10/06/2014

MICK DODGE

CFS WOD - TUESDAY 7OCT2014

STRENGTH: BACK SQUAT EVERY 3:30 MINUTES 2 REPS @ 90% X4

METCON: 10 MINUTE AMRAP: 5 FRONT SQUATS (135/95) 7 TOES-2-BAR 5 BURPEES

Posted on 10/06/2014 at 09:20 PM | Permalink | Comments (0)

10/05/2014

EGG MCMUFFIN

CFS WOD - MONDAY 6OCT2014

OLY: SNATCH EVERY 3 MINUTES 1 HI-HANG + 1 LO-HANG @ 70% 1 FULL @ 90% X4

METCON: 30 DOUBLE UNDERS 400M RUN 20 HANG POWER SNATCHES (75#/55#) X3

Posted on 10/05/2014 at 08:26 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 10/05/2014 at 07:33 PM | Permalink | Comments (0)

10/03/2014

WEEKEND SCHEDULE AND CARDS

WEEKEND INDOC/OPEN GYM SCHEDULE: SATURDAY 8-10AM = INDOC CLASS 14-10 SATURDAY 10-11AM = OPEN GYM SUNDAY 2-4PM = INDOC CLASS 14-10 SUNDAY 4-5PM = OPEN GYM

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A LITTLE NOTE ON CARDS... Every athlete is required to grab their card every time they utilize CFS. We are aware that our membership tracking method involving index cards is rudimentary in this day and age with no battery, cords and/or screens. Its old school but it works for us. This is the easiest and most inexpensive way for me to keep up with membership numbers and the status of dues. Its also provides fast and effective communication between coaches and athletes. Yes, we could modernize this process but why fix it if it ain't broke? The following guidlines will make everybody's life a little easier... 1. Everybody grabs their card BEFORE they begin warming up. 2. Grab your card as soon as you get there and place it on the board. 3. If you are there early and decide to do some extra work, grab your card and place it on the board. 4. If you are late, come in, grab your card BEFORE joining the class. 5. Don't make the trainer ask for your card...it irritates the mess out of both of us.

Posted on 10/03/2014 at 05:11 PM | Permalink | Comments (0)

10/02/2014

PUMPKIN SPICE

CFS WOD - FRIDAY 3OCT2014

STRENGTH SUPP: TIRE FLIPS 2 EMOM X12

METCON: "DIANE" 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS

Posted on 10/02/2014 at 10:31 PM | Permalink | Comments (0)

10/01/2014

SICK SEA

CFS WOD - THURSDAY 2OCT2014

OLY: CL

EAN & JERK EVERY 3:30 MINUTES 1 HI-HANG CLEAN + 1 LO-HANG CLEAN @ 70% 1 CLEAN & JERK @ 90% X5 *FULL DEPTH CLEANS

METCON: "THE CHIEF" 3 MINUTE AMRAP: 3 POWER CLEANS (135#/95#) 6 PUSH UPS (HR) 9 AIR SQUATS X5 *1 MINUTE REST BETWEEN ROUNDS **ROLLING ROUNDS


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