JULY 2016
07/31/2016
ANGRY TATS
CFS WOD - MONDAY 1AUG2016
OLY: SNATCH (WEEK 4) EVERY 2:00 3 SNATCH DEADLIFTS + 2 SNATCHES @ 75% X7
METCON: (COMPARE TO CFS WORKOUT "VOLLEYBALL FLAME MONSTER") 21-18-15-12-9-6-3 OVERHEAD SQUATS (75#/55#) SIT UPS *12:00 TIME CAP
Posted on 07/31/2016 at 06:44 PM | Permalink | Comments (0)
07/28/2016
STRONG BACKS
We need some "strong backs and weak minds" to help with a little construction at the gym. If you are handy (or can be taught to be handy) with a hammer and don't mind a getting a little hard work in outside the gym we could use your help on the following days: Friday 7-9AM Saturday 11AM-12:30 Monday 7-9PM We'll be preparing the area out back for concrete work on Tuesday. Contact Tal if you can help.
Posted on 07/28/2016 at 06:27 PM | Permalink | Comments (0)
CHASING WATERFALLS
CFS WOD - FRIDAY 29JUL2016
*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")
STRENGTH: 24:00 ALTERNATING EMOM 0:00 = 3 TOUCH-N-GO POWER SNATCHES (@ 65% SNATCH) 1:00 = 5 OVERHEAD SQUATS (@ 75% SNATCH) *THE GOAL IS TO USE 65% AND 75%, BUT ATHLETES SHOULD GO WITH LOADS THAT ARE CHALLENGING BUT ALLOW THE ATHLETE TO COMPLETE THE WORKOUT.
CONDITIONING METCON: 10 BEAR COMPLEX (75#/55#) 15 BOX JUMPS (24"/20") 100FT BEAR CRAWL 9 BEAR COMPLEX 15 BOX JUMPS 100FT BEAR CRAWL 8..7..6..5..4..3..2..1 BEAR COMPLEX 15 BOX JUMPS 100FT BEAR CRAWL *20:00 TIME CAP **BEAR COMPLEX = DEADLIFT + HANG POWER CLEAN + FRONT SQUAT + PUSH PRESS + BACK SQUAT + BACK RACK PRESS
Posted on 07/28/2016 at 06:23 PM | Permalink | Comments (0)
07/27/2016
PYTHAGOREAN THEOREM
CFS WOD - THURSDAY 28JUL2016
OLY: CLEAN & JERK (DE-LOAD WEEK) 10:00 EMOM 3 CLEANS + 1 JERK @ 55%
METCON: 15 HANG CLEANS (125#/85#) 12 SHOULDER-2-OVERHEAD (125#/85#) 18 ALTERNATING KETTLEBELL LUNGES (55#/35#) X4 *15:00 TIME CAP
Posted on 07/27/2016 at 10:30 PM | Permalink | Comments (0)
07/26/2016
PISS TEST
CFS WOD - WEDNESDAY 27JUL2016
SKILL: PULL UP PROGRESSION EVERY 1:30 OPTION A: 5 RING ROWS + 4 KIPS + 3 :03 RING ROW HOLDS OPTION B: 5 KIPS + 4 PULL UPS + 3 STRICT PULL UPS (UNBROKEN) OPTION C: 5 PULL UPS + 4 STRICT PULL UPS + 3 CHEST-2-BAR PULL UPS (UNBROKEN) COMPETITION: 5 PULL UPS + 4 CHEST-2-BAR PULL UPS + 3 BAR MUSCLE UPS (UNBROKEN) X8
METCON: BUY IN: 2 BUTCHER PUSHES (95#/65#) *DOWN AND BACK X2
50 KETTLEBELL SWINGS (55#/35#) 200M RUN 25 TOES-2-BAR 200M RUN *25 DOUBLE UNDER PENALTY EVERY TIME KETTLEBELL IS DROPPED OR ATHLETE COMES OFF THE BAR DURING TOES-2-BAR **12:00 TIME CAP
Posted on 07/26/2016 at 10:27 PM | Permalink | Comments (0)
07/25/2016
GOO GONE
CFS WOD - TUESDAY 26JUL2016
STRENGTH: FRONT SQUAT TEMPO (WEEK 2) EVERY 2:00 5 TEMPO FRONT SQUATS @ 65% X7 *3 SECOND DESCENT, EXPLODE UP
METCON: 12:00 AMRAP 1500M ROW 40 WALL BALLS (20#/14#) MAX REP DEADLIFTS (275#/185#) *SCORE = WALL BALLS + DEADLIFTS
Posted on 07/25/2016 at 10:14 PM | Permalink | Comments (0)
BIG NAPPY
CFS WOD - MONDAY 25JUL2016
OLY: SNATCH (WEEK 3) EVERY 2:00 3 SNATCH DEADLIFTS + 2 SNATCHES @ 70% X7
METCON: 40 BURPEES 30 OVERHEAD SQUATS (115#/80#) 20 SIT UPS 10 SQUAT SNATCHES (155#/105#) 20 SIT UPS 30 OVERHEAD SQUATS (115#/80#) 40 BURPEES *20:00 TIME CAP
Posted on 07/25/2016 at 02:27 PM | Permalink | Comments (0)
07/21/2016
ROTTEN TOMATOES
CFS WOD - FRIDAY 21JUL2016
*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")
STRENGTH: 24:00 ALTERNATING EMOM 0:00 = 3 TOUCH-N-GO POWER SNATCHES (@ 65% SNATCH) 1:00 = 5 OVERHEAD SQUATS (@ 75% SNATCH) *THE GOAL IS TO USE 65% AND 75%, BUT ATHLETES SHOULD GO WITH LOADS THAT ARE CHALLENGING BUT ALLOW THE ATHLETE TO COMPLETE THE WORKOUT.
CONDITIONING METCON: 12:00 AMRAP 3 TOES-2-BAR 10 WALL BALLS (20#/14#)
Posted on 07/21/2016 at 09:17 PM | Permalink | Comments (0)
FREE YOUR MIND
CFS WOD - THURSDAY 21JUL2016
OLY: CLEAN & JERK (WEEK 7 - FINAL WEEK) 12:00 EMOM CLEAN & JERK LADDER BEGIN AT 60% AND INCREASE LOAD EACH REP
METCON: (COMPARE TO CFS WORKOUT "KUNG POW CHICKEN") 3:00 PUSH PRESS (75#/55#) 3:00 BOX JUMPS (24"/20")
3:00 REST
2:00 PUSH PRESS (95#/65#) 2:00 BOX JUMPS
2:00 REST
1:00 PUSH PRESS (115#/80#) 1:00 BOX JUMPS *SCORE TOTAL REPS COMPLETED
Posted on 07/21/2016 at 09:15 PM | Permalink | Comments (0)
07/19/2016
SAINT ARNOLD
CFS WOD - WEDNESDAY 20JUL2016
SKILL: PULL UP PROGRESSION EVERY 1:30 OPTION A: 5 RING ROWS + 4 KIPS + 3 :03 RING ROW HOLDS OPTION B: 5 KIPS + 4 PULL UPS + 3 STRICT PULL UPS (UNBROKEN) OPTION C: 5 PULL UPS + 4 STRICT PULL UPS + 3 CHEST-2-BAR PULL UPS (UNBROKEN) COMPETITION: 5 PULL UPS + 4 CHEST-2-BAR PULL UPS + 3 BAR MUSCLE UPS (UNBROKEN) X8
METCON: BUY IN: 1000M ROW
10 ROUNDS OF "NATE" 2 MUSCLE UPS 4 HANDSTAND PUSH UPS 8 KETTLEBELL SWINGS (70#/55#) *18:00 TIME CAP
07/18/2016
ROCK THE BOAT
CFS WOD - TUESDAY 19JUL2016
STRENGTH: FRONT SQUAT TEMPO (WEEK 1) EVERY 2:00 5 TEMPO FRONT SQUATS @ 60% X7 *3 SECOND DESCENT, EXPLODE UP
METCON: "TILLMAN" 7 DEADLIFTS (315#/225#) 200M RUN 15 PULL UPS :45 REST X7 *25:00 TIME CAP
Posted on 07/18/2016 at 10:49 PM | Permalink | Comments (0)
07/17/2016
MELLOW MUSHROOM
CFS WOD - MONDAY 18JUL2016
OLY: SNATCH (WEEK 2) EVERY 1:30 3 SNATCH DEADLIFTS + 2 SNATCHES @ 65% X10
METCON: 30 DOUBLE UNDERS 15 HANG POWER SNATCHES (75#/55#) X4 *14:00 TIME CAP
Posted on 07/17/2016 at 02:42 PM | Permalink | Comments (0)
07/14/2016
BAD BLOOD
CFS WOD - FRIDAY 15JUL2016
*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")
STRENGTH: 24:00 ALTERNATING EMOM 0:00 = 5 TOUCH-N-GO POWER SNATCHES (@ 60% SNATCH) 1:00 = 7 OVERHEAD SQUATS (@ 70% SNATCH) *THE GOAL IS TO USE 60% AND 70%, BUT ATHLETES SHOULD GO WITH LOADS THAT ARE CHALLENGING BUT ALLOW THE ATHLETE TO COMPLETE THE WORKOUT.
CONDITIONING METCON: 10:00 AMRAP 15 KETTLEBELL SWINGS (55#/35#) 15 BOX JUMPS (24"/20") 15 WALL BALLS (20#/14#)
Posted on 07/14/2016 at 09:53 PM | Permalink | Comments (0)
07/13/2016
TOMAHAWK DUNK
CFS WOD - THURSDAY 14JUL2016
OLY: CLEAN & JERK (WEEK 6) 12:00 EMOM CLEAN & JERK LADDER BEGIN AT 60% AND INCREASE LOAD EACH REP
METCON: (COMPARE TO CFS WORKOUT "CHUBBY GROUND HOG") 6 SQUAT CLEAN & JERKS (205#/135#) 36 HANDSTAND PUSH UPS *7:00 TIME CAP
Posted on 07/13/2016 at 10:46 PM | Permalink | Comments (0)
07/12/2016
BOB THE BUILDER
CFS WOD - WEDNESDAY 13JUL2016
SKILL: PULL UPS 12:00 PULL UP PROGRESSION (INTRO) *HOLLOW POSITION, KIPPING, CHEST-2-BAR, BUTTERFLY, BAR MUSCLE UP, ETC.
METCON: 200M RUN 30 ABMAT SIT UPS 40 DOUBLE UNDERS X3 *12:00 TIME CAP
Posted on 07/12/2016 at 09:50 PM | Permalink | Comments (0)
07/11/2016
GUT CHECK
CSF WOD - TUESDAY 12JUL2016
METCON: "KALSU" 100 THRUSTERS (135#/95#) *5 BURPEES AT THE BEGINNING OF EVERY MINUTE **START WITH BURPEES ***35:00 TIME CAP
Posted on 07/11/2016 at 10:07 PM | Permalink | Comments (0)
07/10/2016
PACK YOUR BAGS
CFS WOD - MONDAY 11JUL2016
OLY: SNATCH (WEEK 1) EVERY 1:30 3 SNATCH DEADLIFTS + 2 SNATCHES @ 60% X10
METCON: 9-7-5 SNATCHES (135#/95#) 18-14-10 TOES-2-BAR *12:00 TIME CAP
Posted on 07/10/2016 at 09:15 PM | Permalink | Comments (0)
07/09/2016
JULY INDOC CLASS
Welcome the newest members of Team CFS to the best dadgum gym in the upstate! If you see a new face next week, make it not new.
Posted on 07/09/2016 at 04:01 PM | Permalink | Comments (0)
07/08/2016
WEEKEND SCHEDULE
THE GYM WILL BE CLOSED SATURDAY (JULY 9TH) FROM 8-11AM DURING THE INDOC CLASS. OPEN GYM WILL GO FROM 11AM-NOON. THE GYM WILL SHUT DOWN AT NOON FOR CONSTRUCTION.
Over the next month or so there will be a few construction projects going on in the gym. These should have minimal impact on the regular classes. Please bear with us as we try and manage the mess. Once we finish up, we'll have more space with more rigs/racks/etc. Just hang tight...the best dadgum gym in the upstate is getting better.
Posted on 07/08/2016 at 01:32 PM | Permalink | Comments (0)
07/07/2016
CROCS
CFS WOD - FRIDAY 8JUL2016
*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")
STRENGTH: 24:00 ALTERNATING EMOM 0:00 = 5 TOUCH-N-GO POWER SNATCHES (@ 60% SNATCH) 1:00 = 7 OVERHEAD SQUATS (@ 70% SNATCH) *THE GOAL IS TO USE 60% AND 70%, BUT ATHLETES SHOULD GO WITH LOADS THAT ARE CHALLENGING BUT ALLOW THE ATHLETE TO COMPLETE THE WORKOUT.
CONDITIONING METCON: 1000M ROW 50 OVERHEAD SQUATS (45#/35#) 30 TOES-2-BAR *10:00 TIME CAP
07/06/2016
FORKED UP
CFS WOD - THURSDAY 7JUL2016
OLY: CLEAN & JERK (WEEK 5) 12:00 EMOM CLEAN & JERK LADDER BEGIN AT 60% AND INCREASE LOAD EACH REP
METCON: (COMPARE TO CFS WORKOUT "SAKI BOMB") "DIANE" 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS *12:00 TIME CAP
Posted on 07/06/2016 at 09:27 PM | Permalink | Comments (0)
07/05/2016
POLAR ICE
CFS WOD - WEDNESDAY 6JUL2016
SKILL: MIDLINE (WEEK 6 - FINAL WEEK) 14:00 ALTERNATING EMOM 15 BARBELL BENCH SIT UPS OR GHD SIT UPS :20 STATIC HOLD (ATHLETE'S CHOICE OF THE HOLDS BELOW) HANGING KNEE-UPS HANGING L-SITS RING L-SITS PARALLETTE L-SITS
METCON: 11:00 AMRAP 24 WALL BALLS (20#/14#) 8 BURPEE BOX JUMPS (24"/20")
Posted on 07/05/2016 at 10:10 PM | Permalink | Comments (0)
07/04/2016
HEAD THUMP
CFS WOD - TUESDAY 5JUL2016
STRENGTH: BACK SQUAT (DE-LOAD) EVERY 1:30 8 BACK SQUATS @ 55% X4
METCON: 1:00 MAX REP DOUBLE UNDERS 1:00 MAX REP PULL UPS X3