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DECEMBER 2014


12/30/2014

SHINY STICKERS

REMINDER: THERE WILL NOT BE A 7PM CLASS TONIGHT

CFS WOD - WEDNESDAY 31DEC2014

SKILL: HANDSTAND PUSH UPS 15:00 HANDSTAND PUSH UP WORK BEGINNER: KIPPING HSPU ADVANCED: STRICT HSPU COMPETITION: DEFICIT HSPU

METCON: 40 CALORIE ROW 20 BURPEES 40 KETTLEBELL SWINGS (70#/55#) 20 RING DIPS 40 PULL UPS 20 BOX JUMP OVERS (24"/20")

Posted on 12/30/2014 at 08:36 PM | Permalink | Comments (0)

12/29/2014

GOOSE

CFS WOD - TUESDAY 30DEC2014

STRENGTH: SQUATS (TEST DAY) 20:00 CLOCK % BASED ON FRONT SQUAT MAX

EVERY 2:30 6 BACK SQUATS + 3 FRONT SQUATS @ 60% 4 BACK SQUATS + 2 FRON SQUATS @ 70% 2 BACK SQUATS + 1 FRONT SQUATS @ 80% USE REMAINING TIME TO ESTABLISH NEW 1RM FRONT SQUAT

METCON: 8 MINUTE AMRAP: 14 WALL BALLS (20#/14#) 7 TOES-2-BAR

Posted on 12/29/2014 at 09:30 PM | Permalink | Comments (0)

12/28/2014

PLAYOFFS

CFS WOD - MONDAY 29DEC2014

OLY: SNATCH 2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS @ 55% EVERY 2:30 X5 *SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON (RX): “ISAGRANNIE’ (135#/95#) 6 POWER SNATCHES 30 DOUBLE UNDERS 6 CLEAN & JERKS 30 SIT UPS X5 *20 MINUTE TIME CAP

Posted on 12/28/2014 at 11:42 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

MONDAY: REGULAR SCHEDULE TUESDAY: REGULAR SCHEDULE WEDNESDAY: REGULAR SCHEDULE WITH NO 7PM CLASS THURSDAY: OPEN GYM 2-4PM FRIDAY: REGULAR SCHEDULE SATURDAY: OPEN GYM 10AM-NOON SUNDAY: OPEN GYM 4-5PM

Posted on 12/28/2014 at 11:39 PM | Permalink | Comments (0)

12/22/2014

BATTLESHIP GREY

CFS WOD - TUESDAY 23DEC2014

STRENGTH: SQUATS EVERY 3 MINUTES (E3MOM) 2 BACK SQUATS + 1 FRONT SQUATS @ 90% OF FRONT SQUAT MAX X3

METCON: BUY IN: 50 DOUBLE UNDERS

10 BURPEE PULL UPS (6" ABOVE MAX REACH) 30 WALKING LUNGE STEPS (15 EACH LEG) X3

CASH OUT: 50 DOUBLE UNDERS

Posted on 12/22/2014 at 10:19 PM | Permalink | Comments (0)

12/21/2014

NO LIFT, NO GIFT

CFS WOD - MONDAY 22DEC2014

OLY: SNATCH (DE-LOAD) EVERY 2:00 3 SNATCHES (TOUCH-N-GO) @ 55% X4

METCON: "12 BARS OF CHRISTMAS" (95#/65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS *START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT JUST LIKE THE "12 DAYS OF CHRISTMAS" SONG (1 DEADLIFT, 2 HANG POWER CLEANS, 1 DEADLIFT, 3 FRONT SQUATS, 2 HANG POWER CLEANS, 1 DEADLIFT...ETC...) **40 MINUTE TIME CAP

Posted on 12/21/2014 at 08:59 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

CHRISTMAS WEEK: MONDAY: REGULAR SCHEDULE TUESDAY: REGULAR SCHEDULE WEDNESDAY (CHRISTMAS EVE): CLOSED THURSDAY (CHRISTMAS): CLOSED FRIDAY: OPEN GYM 8-11AM SATURDAY: OPEN GYM 8-11AM SUNDAY: OPEN GYM 2-4PM

Posted on 12/21/2014 at 08:52 PM | Permalink | Comments (0)

12/18/2014

CORRUPTION

CFS WOD - FRIDAY 19DEC2014

COMPETITION SIMULATION DAY: 0:00 – 8:00 AMRAP: 100 DOUBLE UNDERS 50 BURPEES 25 OVERHEAD SQUATS (115#/75#)

8:00 – 13:00 REST

13:00 – 19:00 AMRAP: 1 MINUTE MAX EFFORT PULL UPS 1 MINUTE MAX EFFORT HANDSTAND PUSH UPS X3

19:00 – 24:00 REST

24:00 – 28:00 AMRAP: 5 THRUSTERS (115#/75#) 10 RING DIPS *SCORE TOTAL REPS COMPLETED ON ALL 3 OF THE AMRAPS COMBINED (ONE SCORE)

Posted on 12/18/2014 at 09:17 PM | Permalink | Comments (0)

12/17/2014

GYRO PLATE WITH RICE

CFS WOD - THURSDAY 18DEC2014

OLY WORK: CLEAN & JERK (DE-LOAD) EVERY 2:30 3 CLEANS (TOUCH-N-GO) + 1 JERK @ 55% X4

METCON: "DT" 12 DEADLIFTS (155#/105#) 9 HANG POWER CLEANS (155#/105#) 6 PUSH JERKS (155#/105#) X5

Posted on 12/17/2014 at 09:37 PM | Permalink | Comments (0)

12/16/2014

CHEVY

CFS WOD - WEDNESDAY 17DEC2014

SKILL: 12 MINUTES OF PULL UP WORK BEGINNERS - WORK ON BASIC KIPPING ADVANCED - WORK ON BUTTERFLY PULL UPS COMPETITION - WORK ON CHEST-2-BAR PULL UPS

METCON: "MORRISON" 50-40-30-20-10 WALL BALLS (20#/14#) BOX JUMPS (24"/20") KETTLEBELL SWINGS (55#/35#) *40 MINUTE TIME CAP

12/15/2014

SKRUNK

CFS WOD - TUESDAY 16DEC2014

STRENGTH: SQUATS EVERY 3 MINUTES (E3MOM) 3 BACK SQUATS + 2 FRONT SQUATS @ 85% OF FRONT SQUAT MAX X3

METCON: BUY IN: 500M ROW

21-15-9 BENCH PRESS (135#/95#) TOES-2-BAR *15 MINUTE TIME CAP

Posted on 12/15/2014 at 08:22 PM | Permalink | Comments (0)

12/14/2014

CLOVER

CFS WOD - MONDAY 15DEC2014

OLY: SNATCH TEST 18:00 CLOCK

EVERY 1:30 3 SNATCH DEADLIFTS + 1 SNATCH (55%, 60%, 65%, 70%, 75%, 80%)

USE REMAINING TIME TO ESTABLISH NEW 1RM SNATCH

METCON: 6 MINUTE AMRAP: 15 PULL UPS 15 HANG POWER SNATCHES (75#/55#) X3 MAX CHEST-2-BAR PULL UPS WITH REMAINING TIME *SCORE TOTAL C-2-B PULL UPS COMPLETED

Posted on 12/14/2014 at 09:21 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 12/14/2014 at 09:15 PM | Permalink | Comments (0)

12/11/2014

TRANSITIONAL

CFS WOD - FRIDAY 12DEC2014

COMPETITION SIMULATION DAY: 0:00 – 5:00 AMRAP: 5 TOES-2-BAR 7 SQUAT CLEANS (95#/65#)

5:00 – 10:00 REST

10:00 – 15:00 AMRAP: 5 THRUSTERS (95#/65#) 7 BOX JUMPS (24”/20”)

15:00 – 20:00 REST

20:00 – 25:00 AMRAP: 5 CLEAN & JERKS (95#/65#) 7 PUSH UPS (HR) *SCORE TOTAL REPS COMPLETED ON ALL 3 OF THE AMRAPS COMBINED (ONE SCORE)

Posted on 12/11/2014 at 08:44 PM | Permalink | Comments (0)

12/10/2014

TWENTY-TWO THOUSAND CHICKENS

CFS WOD - THURSDAY 11DEC2014

OLY: CLEAN & JERK TEST 18:00 CLOCK

0:00 – 6:00 EMOM 3 CLEAN DEADLIFTS + 1 CLEAN & JERK (55%, 60%, 65%, 70%, 75%, 80%)

6:00 – 18:00 ESTABLISH NEW 1RM CLEAN & JERK

METCON: 10 WALL BALLS (20#/14#) 10 DEADLIFTS (135#/95#) X10 *20 MINUTE TIME CAP

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

12/09/2014

PETROGEN

CFS WOD - WEDNESDAY 10DEC2014

SKILL: 12 MINUTES OF PULL UP WORK BEGINNERS - WORK ON BASIC KIPPING ADVANCED - WORK ON BUTTERFLY PULL UPS COMPETITION - WORK ON CHEST-2-BAR PULL UPS

METCON: 20 PULL UPS 30 SIT UPS 40 DOUBLE UNDERS 2 MINUTE REST X3

Posted on 12/09/2014 at 07:50 PM | Permalink | Comments (0)

12/08/2014

ON A TUESDAY

CFS WOD - TUESDAY 9DEC2014

STRENGTH: SQUATS EVERY 3 MINUTES (E3MOM) 4 BACK SQUATS + 2 FRONT SQUATS @ 80% OF FRONT SQUAT MAX X3

METCON: 21-15-9 FRONT SQUATS (135#/95#) HANDSTAND PUSH UPS BURPEES

Posted on 12/08/2014 at 09:05 PM | Permalink | Comments (0)

12/07/2014

LEFTY

CFS WOD - MONDAY 8DEC2014

OLY: SNATCH COMPLEX 0:00 - 5:00 = 3 SNATCH DEADLIFTS EMOM @ 90% 5:00 - 11:00 = 1 SNATCHES EMOM @ 90%

METCON: 10 MINUTE AMRAP: 30 SNATCHES (75#/45#) 30 SNATCHES (135#/75#) 30 SNATCHES (165#/100#) MAX SNATCHES (210#/120#)

Posted on 12/07/2014 at 10:34 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

Posted on 12/07/2014 at 10:01 PM | Permalink | Comments (0)

12/05/2014

WEEKEND SCHEDULE

DUE TO THE DECEMBER INDOC CLASS, THE WEEKEND OPEN GYM HOURS WILL BE AS FOLLOWS:

SATURDAY 10AM-NOON SUNDAY 4-5PM

12/04/2014

DEFCON 8

CFS WOD - FRIDAY 5DEC2014

STRENGTH SUPP: BACK RACK LUNGE EVERY 3:00 MINUTES 8 EACH LEG X4 *INCREASE LOAD

METCON: 3:00 MAX CALORIE ROW 2:00 MAX KETTLEBELL SWINGS (55#/35#) 1:00 MAX BURPEES 3:00 REST X2 *SCORE TOTAL REPS COMPLETED

Posted on 12/04/2014 at 11:03 PM | Permalink | Comments (0)

12/03/2014

COLUMBIAN BAM BAM

CFS WOD - THURSDAY 4DEC2014

CLEAN COMPLEX 0:00 - 4:00 = 4 CLEAN DEADLIFTS EMOM @ 90% 4:00 - 11:00 = 1 CLEAN & JERK E2MOM @ 90%

METCON: 14 HANG CLEANS (135#/95#) 7 THRUSTERS (135#/95#) 20 DOUBLE UNDERS 12 HANG CLEANS 6 THRUSTERS 20 DOUBLE UNDERS 10 HANG CLEANS 5 THRUSTERS 20 DOUBLE UNDERS 8 HANG CLEANS 4 THRUSTERS 20 DOUBLE UNDERS 6 HANG CLEANS 3 THRUSTERS 20 DOUBLE UNDERS 4 HANG CLEANS 2 THRUSTERS 20 DOUBLE UNDERS 2 HANG CLEANS 1 THRUSTER 20 DOUBLE UNDERS *20 MINUTE TIME CAP

Posted on 12/03/2014 at 08:07 PM | Permalink | Comments (0)

12/02/2014

DRIVING INSTRUCTOR

CFS WOD - WEDNESDAY 3DEC2014

SKILL: 12 MINUTES OF PULL UP WORK BEGINNERS - WORK ON BASIC KIPPING ADVANCED - WORK ON BUTTERFLY PULL UPS COMPETITION - WORK ON CHEST-2-BAR PULL UPS

METCON: 400M RUN 24 PUSH UPS (HR) 12 RING DIPS X3

Posted on 12/02/2014 at 10:06 PM | Permalink | Comments (0)

12/01/2014

LIME CHIPS

CFS WOD - TUESDAY 2DEC2014

STRENGTH: SQUATS EVERY 3 MINUTES (E3MOM) 5 BACK SQUATS + 3 FRONT SQUATS @ 75% OF FRONT SQUAT MAX X3

METCON: "13.4" 7 MINUTE AMRAP: 3 CLEAN & JERKS (135#/95#) 3 TOES-2-BAR 6 CLEAN & JERKS 6 TOES-2-BAR 9 CLEAN & JERKS 9 TOES-2-BAR ...ETC... *SCORE TOTAL REPS COMPLETED


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