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NOVEMBER 2015


11/30/2015

CHECK DOWN

CFS WOD - TUESDAY 1DEC2015

STRENGTH: FRONT SQUAT (WEEK 3) 14:00 ALTERNATING EMOM EVEN MINUTES: 3 FRONT SQUATS @ 75% ODD MINUTES: 5 BENT OVER ROWS (DB OR BAR) *7 SETS OF EACH MOVEMENT

METCON: 10:00 AMRAP 3 HANDSTAND PUSH UPS 6 SUMO DEADLIFT HIGH PULLS (95#/65#) 9 SIT UPS

Posted on 11/30/2015 at 10:45 PM | Permalink | Comments (0)

11/29/2015

LIGHTS OUT

CFS WOD - MONDAY 30NOV2015

OLY: SNATCH (DE-LOAD) 3 REPS @ 55% EVERY 1:30 X7

METCON: 10-9-8-7-6-5-4-3-2-1 OVERHEAD SQUATS (95#/65#) 1-2-3-4-5-6-7-8-9-10 CHEST-2-BAR PULL UPS *13:00 TIME CAP

Posted on 11/29/2015 at 10:09 PM | Permalink | Comments (0)

11/26/2015

CHUBS

***OPEN GYM 8-11AM. A FRIENDLY REMINDER...GYM WILL CLOSE AT 11AM.***

CFS WOD - FRIDAY 27NOV2015

METCON: 500M ROW 15 TOES-2-BAR 30 FRONT SQUATS (135#/95#) 15 TOES-2-BAR 500M ROW *15:00 TIME CAP

Posted on 11/26/2015 at 08:32 PM | Permalink | Comments (0)

11/24/2015

RIT PACK

CFS WOD - WEDNESDAY 25NOV2015

SKILL: ROPE CLIMBS (WEEK 4) 15:00 ROPE CLIMB PROGRESSION/WORK

COMPETITION OPTION: 14:00 ALTERNATING EMOM 3 ROPE CLIMBS / 1 LEGLESS ROPE CLIMB *7 SETS OF EACH MOVEMENTS

METCON: 150 DOUBLE UNDERS *200M RUN EVERY 3:00 **15:00 TIME CAP

Posted on 11/24/2015 at 05:25 PM | Permalink | Comments (0)

11/23/2015

BLAME IT ON THE BOOM BOOM

CFS WOD - TUESDAY 24NOV2015

STRENGTH: FRONT SQUAT (WEEK 2) 14:00 ALTERNATING EMOM EVEN MINUTES: 3 FRONT SQUATS @ 70% ODD MINUTES: 5 BENT OVER ROWS (DB OR BAR) *7 SETS OF EACH MOVEMENT

METCON: 7:00 AMRAP 21 PUSH PRESS (45#/35#) 12 BOX JUMPS (24"/20")

Posted on 11/23/2015 at 09:01 PM | Permalink | Comments (0)

11/21/2015

DETECTOR BLITZ

CFS WOD - MONDAY 23NOV2015

OLY: SNATCH (TEST) 15:00 TO FIND 1RM

METCON: 18 KETTLEBELL SNATCHES (55#/35#) 15 WALL BALLS (20#/14#) X4 *ALTERNATE ARMS FOR KBSN EACH ROUND **10:00 TIME CAP

Posted on 11/21/2015 at 02:56 PM | Permalink | Comments (0)

11/20/2015

MOTHER BOOGER

CFS WOD - FRIDAY 20NOV2015

METCON: "MCGHEE" (COMPARE TO "RIVERBOAT RON") 30:00 AMRAP: 5 DEADLIFTS (275#/185#) 13 PUSH UPS 9 BOX JUMPS (24"/20")

Posted on 11/20/2015 at 05:02 AM | Permalink | Comments (0)

11/18/2015

HEATER BYPASS

CFS WOD - THURSDAY 19NOV2015

OLY: CLEAN & JERK (WEEK 6) 15:00 TO FIND 1RM COMPLEX POWER CLEAN + HANG CLEAN + JERK

METCON: 7 POWER CLEANS (95#/65#) 7 THRUSTERS (95#/65#) 7 BAR FACING BURPEES X7 *12:00 TIME CAP

Posted on 11/18/2015 at 05:30 PM | Permalink | Comments (0)

11/17/2015

HORNETS

CFS WOD - WEDNESDAY 18NOV2015

SKILL: ROPE CLIMBS (WEEK 3) 15:00 ROPE CLIMB PROGRESSION/WORK

COMPETITION OPTION: 14:00 ALTERNATING EMOM 3 ROPE CLIMBS / 1 LEGLESS ROPE CLIMB *7 SETS OF EACH MOVEMENTS

METCON: (COMPARE TO "GRONK") 12:00 AMRAP: 7 TOES-2-BAR 14 DB SNATCHES (50#/30#) 21 DOUBLE UNDERS

Posted on 11/17/2015 at 08:56 PM | Permalink | Comments (0)

11/16/2015

MARVIN

CFS WOD - TUESDAY 17NOV2015

STRENGTH: FRONT SQUAT (WEEK 1) 14:00 ALTERNATING EMOM EVEN MINUTES: 3 FRONT SQUATS @ 70% ODD MINUTES: 5 BENT OVER ROWS (DB OR BAR) *7 SETS OF EACH MOVEMENT

METCON: AMRAP: 2:00 KETTLEBELL SWINGS (55#/35#) 2:00 HANDSTAND PUSH UPS 2:00 REST 2:00 KETTLEBELL SWINGS 2:00 HANDSTAND PUSH UPS *SCORE TOTAL REPS COMPLETED

11/15/2015

MALIBU

CFS WOD - MONDAY 16NOV2015

OLY: SNATCH (WEEK 7) 1 SNATCHES @ 90% EVERY 1:30 X8

METCON: M=30/F=20 CALORIE ROW 30 OVERHEAD SQUATS (95#/65#) 600M RUN 30 HANG POWER SNATCHES (95#/65#) 30 BURPEES *16:00 TIME CAP

Posted on 11/15/2015 at 06:57 PM | Permalink | Comments (0)

11/12/2015

SMOKEY

CFS WOD - FRIDAY 13NOV2015

METCON: 0:00 - 4:00 DEADLIFT 7,000#/5,000# TOTAL MAX WALL BALLS (20#/14#) *ATHLETE CHOOSES LOAD

4:00 - 20:00 ESTABLISH 3RM THRUSTER (COMPARE TO "GOOBER GARAGE")

20:00 - 25:00 AMRAP: 10 KETTLEBELL SWINGS (55#/35#) 1 CLUSTER (ATHLETE MUST USE 3RM THRUSTER LOAD) *SCORE = WALL BALL REPS + 3RM THRUSTER LOAD + AMRAP REPS

Posted on 11/12/2015 at 08:29 PM | Permalink | Comments (0)

11/11/2015

RED CUP

CFS WOD - THURSDAY 12NOV2015

OLY: CLEAN & JERK (WEEK 5) 15:00 TO FIND 1RM POWER CLEAN + JERK

METCON: 21 HANG CLEANS (155#/105#) 42 BOX JUMPS 21 HANG CLEANS *12:00 TIME CAP

Posted on 11/11/2015 at 10:03 PM | Permalink | Comments (0)

11/10/2015

REDUCE THE SAUCE

CFS WOD - WEDNESDAY 11NOV2015

SKILL: ROPE CLIMBS (WEEK 2) 15:00 ROPE CLIMB PROGRESSION/WORK

COMPETITION OPTION: 14:00 ALTERNATING EMOM 3 ROPE CLIMBS / 1 LEGLESS ROPE CLIMB *7 SETS OF EACH MOVEMENTS

METCON: "CINDY" (COMPARE TO "GIRL") 20:00 AMRAP: 5 PULL UPS 10 PUSH UPS 15 AIR SQUATS

Posted on 11/10/2015 at 09:01 PM | Permalink | Comments (0)

11/09/2015

SAFETY OFFICER

CFS WOD - TUESDAY 10NOV2015

STRENGTH: BACK SQUAT (DE-LOAD) 5 REPS @ 65% EVERY 2 MINUTES X6

METCON: 5K RUN (FULL ROUTE LINK HERE) *A 200M LOOP AROUND THE BUILDING WILL BE ADDED TO THE END OF THE ROUTE

On The Go Map

Posted on 11/09/2015 at 04:32 PM | Permalink | Comments (0)

11/08/2015

STUFFED MONKEY

CFS WOD - MONDAY 9NOV2015

OLY: SNATCH (WEEK 5) 2 SNATCHES @ 85% EVERY 1:30 X8

METCON: "AIR FORCE" (COMPARE TO "GIGGITY GIGGITY GOO") 20 THRUSTERS (95#/65#) 20 SUMO DEADLIFT HIGH PULLS 20 PUSH JERKS 20 OVERHEAD SQUATS 20 FRONT SQUATS *PERFORM 4 BURPEES EMOM **12:00 TIME CAP

Posted on 11/08/2015 at 11:12 AM | Permalink | Comments (0)

11/05/2015

TENNIS BALL HEAD

CFS WOD - FRIDAY 6NOV2015

METCON: 0:00 - 3:00 400M RUN MAX REP SNATCHES (95#/65#)

3:00 - 6:00 400M RUN MAX REP CLEANS (95#/65#)

6:00 - 20:00 FIND 1RM OVERHEAD SQUAT

20:00 - 22:00 MAX CALORIE ROW

22:00 - 24:00 MAX CHEST-2-BAR PULL UPS *SCORE = TOTAL SNATCH REPS + TOTAL CLEAN REPS + OHS LOAD + CALS + C2B REPS

Posted on 11/05/2015 at 09:31 PM | Permalink | Comments (0)

WEEKEND SCHEDULE

The November Indoc Class will be going on from 8-10AM on Saturday and 2-4PM on Sunday. Open gym on Saturday will go from 10AM-Noon.

Posted on 11/05/2015 at 08:59 AM | Permalink | Comments (0)

MONGOLIAN WOMBAT

CFS WOD - THURSDAY 5NOV2015

OLY: CLEAN & JERK (WEEK 4) 15:00 TO FIND 1RM HANG CLEAN + JERK

METCON: 60 DOUBLE UNDERS 45 PUSH PRESS (95#/65#) 30 DOUBLE UNDERS 15 PUSH PRESS *10:00 TIME CAP

Posted on 11/05/2015 at 08:56 AM | Permalink | Comments (0)

11/03/2015

HORO

CFS WOD - WEDNESDAY 4NOV2015

SKILL: ROPE CLIMBS (WEEK 1) 15:00 ROPE CLIMB PROGRESSION/WORK

COMPETITION OPTION: 14:00 ALTERNATING EMOM 3 ROPE CLIMBS / 1 LEGLESS ROPE CLIMB *7 SETS OF EACH MOVEMENTS

METCON: "KAREN" 150 WALL BALLS (20#/14#) *10:00 TIME CAP

11/02/2015

STANK

CFS WOD - TUESDAY 3NOV2015

STRENGTH: BACK SQUAT (TEST) 20:00 TO ESTABLISH 1RM BACK SQUAT

METCON: 30 DEADLIFTS (135#/95#) 40 SIT UPS 50 BURPEES 40 SIT UPS 30 DEADLIFTS *15:00 TIME CAP

Posted on 11/02/2015 at 10:02 PM | Permalink | Comments (0)

11/01/2015

THE MESH

CFS WOD - MONDAY 2NOV2015

OLY: SNATCH (WEEK 4) 2 SNATCHES @ 80% EVERY 1:30 X10

METCON: 21 OVERHEAD SQUATS (95#/65#) 12 HANDSTAND PUSH UPS X4 *18:00 TIME CAP


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