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AUGUST 2016


08/31/2016

20160901

OLY: CLEAN & JERK (WEEK 5) EVERY 1:30 1 CLEAN + 1 PAUSE JERKS + 1 JERK @ 80% X7 *PAUSE JERK = 3 SECOND PAUSE IN THE DIP **CYCLE BY STACIE

METCON: 15 HANG CLEANS (135#/95#) 30 AIR SQUATS X3 *6:00 TIME CAP

Posted on 08/31/2016 at 07:29 PM | Permalink | Comments (0)

08/30/2016

20160831

SKILL: 5:00 HANDSTAND PUSH UP WORK EVERY :30 X10 2 REPS AT CHOSEN LEVEL (WALL WALKERS = 2 REPS EMOM, 3 SECOND HANDSTAND HOLD ON WALL, STRICT HSPU, KIPPING HSPU, FREE STANDING HSPU, RING HSPU)

5:00 JUMP ROPE WORK EVERY :30 X10 AT CHOSEN LEVEL (12 SINGLE UNDERS, 15 DOUBLE UNDERS, 9 TRIPLE UNDERS)

METCON: "CAPTAIN QUARTERS" ROW 10:00 FOR MAX METERS *EVERY 2:00 (STARTING AT 0:00) PERFORM 6 HANDSTAND PUSH UPS AND USE REMAINING TIME TO COMPLETE AS MANY METERS AS POSSIBLE **PROGRAMMED BY ASA

Posted on 08/30/2016 at 08:31 PM | Permalink | Comments (0)

20160830

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

METCON: 1:00 MAX REP DEADLIFTS (225#/155#) 1:00 MAX REP BURPEES 1:00 MAX REP TOES-2-BAR 1:00 REST X3

Posted on 08/30/2016 at 08:25 PM | Permalink | Comments (0)

08/28/2016

20160829

OLY: SNATCH (WEEK 1) EVERY 1:00 5 SNATCHES @ 50-55% 3 SNATCHES @ 60-65% 1 SNATCH @ 70-75% 5 SNATCHES @ 50-55% 3 SNATCHES @ 60-65% 1 SNATCH @ 70-75% *CYCLED PROGRAMMED BY ASA

METCON: 21 CHEST-2-BAR PULL UPS 21 OVERHEAD SQUATS (155#/105) 21 CHEST-2-BAR PULL UPS *10:00 TIME CAP

Posted on 08/28/2016 at 04:58 PM | Permalink | Comments (0)

08/25/2016

20160826

CFS WOD - FRIDAY 26AUG2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: 1 MILE FARMER CARRY *ATHLETE SELECTS LOAD TO BE CARRIED (EQUAL LOAD IN EACH HAND) **5 BURPEE PENALTY EVERY TIME LOAD IS DROPPED ***PROGRAMMED BY JOEL

CONDITIONING METCON: PARTNER WORKOUT

5:00 AMRAP 3-6-9-12... SUMO DEADLIFT HIGH PULLS (95#/65#) BOX JUMPS (24"/20")

5:00 AMRAP 3-6-9-12... HANG CLEANS (95#/65#) BOX JUMPS

5:00 AMRAP 3-6-9-12... FRONT SQUATS (95#/65#) BOX JUMPS *RUNNING CLOCK WITH NO REST BETWEEN AMRAPS **TEAMS OF 2 ***PARTNER A STARTS WITH 3 REPS OF THE BARBELL MOVEMENT, PARTNER B THEN DOES 3 REPS OF THE BARBELL MOVEMENT, PARTNER A DOES 3 BOX JUMPS, PARTNER B THEN DOES 3 BOX JUMPS...

Posted on 08/25/2016 at 05:31 PM | Permalink | Comments (0)

08/24/2016

20160825

CFS WOD - THURSDAY 25AUG2016

OLY: CLEAN & JERK (WEEK 4) EVERY 1:30 1 CLEAN + 1 PAUSE JERKS + 1 JERK @ 75% X7 *PAUSE JERK = 3 SECOND PAUSE IN THE DIP **CYCLE BY STACIE

METCON: 5 CLEAN & JERKS (185#/135#) 40 HANDSTAND PUSH UPS 5 CLEAN & JERKS 40 TOES-2-BAR 5 CLEAN & JERKS 40 KETTLEBELL SWINGS (55#/35#0 5 CLEAN & JERKS 400M RUN 5 CLEAN & JERKS *20:00 TIME CAP **PROGRAMMED BY ALI

Posted on 08/24/2016 at 09:33 PM | Permalink | Comments (0)

08/23/2016

20160824

CFS WOD - WEDNESDAY 24AUG2016

SKILL: HANDSTAND PUSH UPS AND DOUBLE UNDERS (WEEK 1 - INTRO) 5:00 OF HANDSTAND PUSH UP PROGRESSION REVIEW/WORK

5:00 OF DOUBLE UNDER PROGRESSION REVIEW/WORK

METCON: (COMPARE TO CFS WORKOUT "ROWDY") 100 DOUBLE UNDERS 80 WALKING LUNGES (L + R = 1) 60 ABMAT SIT UPS 40 PUSH UPS (HR) *12 MINUTE TIME CAP

Posted on 08/23/2016 at 09:46 PM | Permalink | Comments (0)

20160823

CFS WOD - TUESDAY 23AUG2016

STRENGTH: FRONT SQUAT TEMPO (WEEK 6 - FINAL WEEK) EVERY 1:30 2 TEMPO FRONT SQUATS @ 85% X7 *3 SECOND DESCENT, EXPLODE UP

METCON: (COMPARE TO CFS WORKOUT "GOLDEN STATE") "JACKIE" 1000M ROW 50 THRUSTERS (45#/35#) 30 PULL UPS *10:00 TIME CAP **PROGRAMMED BY ALI

Posted on 08/23/2016 at 04:53 AM | Permalink | Comments (0)

08/21/2016

20160822

CFS WOD - MONDAY 22AUG2016

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

METCON: "KARABELL" 3 POWER SNATCHES (135#/95#) 15 WALL BALLS (20#/14#) X10 *18:00 TIME CAP

Posted on 08/21/2016 at 04:38 PM | Permalink | Comments (0)

08/19/2016

STRONG BACKS (PART 4)

We'll be working on the gym on Saturday. Please don't feel obligated, but if stuff like this soothes your soul we could always use a few extra hands.

SATURDAY 8AM-NOON We'll be moving/placing the new mats in the gym. Those suckers weight 100# a piece, so come on in and get some. We'll also be priming/painting the plexiglass walls.

08/18/2016

20160819

CFS WOD - FRIDAY 19AUG2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: 1 MILE FARMER CARRY *ATHLETE SELECTS LOAD TO BE CARRIED (EQUAL LOAD IN EACH HAND) **5 BURPEE PENALTY EVERY TIME LOAD IS DROPPED ***PROGRAMMED BY JOEL

CONDITIONING METCON: 40 CALORIE ROW 12 OVERHEAD SQUATS (135#/95#) 40 BOX JUMPS (24"/20") 9 OVERHEAD SQUATS 40 CALORIE ROW 6 OVERHEAD SQUATS 40 BOX JUMPS 3 OVERHEAD SQUATS 40 CALORIE ROW *15:00 TIME CAP

Posted on 08/18/2016 at 09:31 PM | Permalink | Comments (0)

08/17/2016

20160818

CFS WOD - THURSDAY 18AUG2016

OLY: CLEAN & JERK (WEEK 3) EVERY 1:30 1 CLEAN + 2 PAUSE JERKS + 1 JERK @ 70% X7 *PAUSE JERK = 3 SECOND PAUSE IN THE DIP **CYCLE BY STACIE

METCON: "PAUL" 50 DOUBLE UNDERS 35 KNEES-2-ELBOWS 60FT OVERHEAD WALK (185#/135#) X5 *20:00 TIME CAP

Posted on 08/17/2016 at 09:13 PM | Permalink | Comments (0)

20160817

CFS WOD - WEDNESDAY 17AUG2016

SKILL: PULL UP PROGRESSION (FINAL WEEK) EVERY 2:00 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: 7:00 AMRAP 15 AIR SQUATS 7 BURPEES

Posted on 08/17/2016 at 09:12 PM | Permalink | Comments (0)

08/15/2016

20160816

CFS WOD - TUESDAY 16AUG2016

STRENGTH: FRONT SQUAT TEMPO (WEEK 5) EVERY 1:30 2 TEMPO FRONT SQUATS @ 80% X7 *3 SECOND DESCENT, EXPLODE UP

METCON: 42-30-18 DEADLIFTS (155#/105#) THRUSTERS (65#/45#) *16:00 TIME CAP **ATHLETES USE 1 BAR

Posted on 08/15/2016 at 09:54 PM | Permalink | Comments (0)

08/14/2016

20160815

CFS WOD - MONDAY 15AUG2016

OLY: SNATCH (WEEK 6 - FINAL WEEK) EVERY 2:00 3 SNATCH DEADLIFTS + 2 SNATCHES @ 85% X7

METCON: "JOSH" 21 OVERHEAD SQUATS (95#/65#) 42 PULL UPS 15 OVERHEAD SQUATS 30 PULL UPS 9 OVERHEAD SQUATS 18 PULL UPS *10:00 TIME CAP

Posted on 08/14/2016 at 06:48 PM | Permalink | Comments (0)

08/11/2016

20160812

CFS WOD - FRIDAY 12AUG2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: 1 MILE FARMER CARRY *ATHLETE SELECTS LOAD TO BE CARRIED (EQUAL LOAD IN EACH HAND) **5 BURPEE PENALTY EVERY TIME LOAD IS DROPPED ***PROGRAMMED BY JOEL

CONDITIONING METCON: (COMPARE TO CFS WORKOUT "FEAR THE WALKING") 400M RUN 42 KETTLEBELL SWINGS (55#/35#) 21 BURPEE BOX JUMPS (24"/20") 30 KBS 15 BURPEE BOX JUMPS 18 KBS 9 BURPEE BOX JUMPS 400M RUN *18 MINUTE TIME CAP

Posted on 08/11/2016 at 09:00 PM | Permalink | Comments (0)

08/10/2016

20160811

CFS WOD - THURSDAY 11AUG2016

OLY: CLEAN & JERK (WEEK 2) EVERY 1:30 1 CLEAN + 2 PAUSE JERKS + 1 JERK @ 65% X7 *PAUSE JERK = 3 SECOND PAUSE IN THE DIP **CYCLE BY STACIE

METCON: 4:00 AMRAP BOX STEP UPS (24"/20") *ATHLETES WILL HOLD A PLATE (45#/25#) LOCKED OUT OVERHEAD **PROGRAMMED BY JOEL

Posted on 08/10/2016 at 09:14 PM | Permalink | Comments (0)

08/09/2016

20160810

CFS WOD - WEDNESDAY 10AUG2016

SKILL: PULL UP PROGRESSION EVERY 2:00 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: "ANNIE" 50-40-30-20-10 DOUBLE UNDERS SIT UPS *12:00 TIME CAP

Posted on 08/09/2016 at 10:07 PM | Permalink | Comments (0)

STRONG BACKS (PART 3)

We'll be working on the gym the following times this week. Please don't feel obligated, but if stuff like this soothes your soul we could always use a few extra hands.

FRIDAY 1-3PM Need 3 people to help hang plexiglass.

SATURDAY 7AM-5PM Need 4 people to help build 3 more walls in the back (contact Tal if you can help with this one...6AM breakfast at the Skillet is included). Sanding and painting (starting at 11AM).

Posted on 08/09/2016 at 04:40 AM | Permalink | Comments (0)

20160809

CFS WOD - TUESDAY 9AUG2016

STRENGTH: FRONT SQUAT TEMPO (WEEK 4) EVERY 2:00 3 TEMPO FRONT SQUATS @ 75% X7 *3 SECOND DESCENT, EXPLODE UP

METCON: 400M RUN 21 BACK SQUATS (95#/65#) 12 BURPEES X3 *NO RACK **15:00 TIME CAP

08/07/2016

AIR RIFLE

CFS WOD - MONDAY 8AUG2016

OLY: SNATCH (WEEK 5) EVERY 2:00 3 SNATCH DEADLIFTS + 2 SNATCHES @ 80% X7

METCON: CHIEF 2.0 COMPLETE AS MANY ROUNDS AS POSSIBLE IN 3:00 OF: 3 POWER SNATCHES (115#/75#) 6 PUSH UPS 9 AIR SQUATS

REST 1:00

X5 *ROLLING ROUNDS **PROGRAMMED BY JOEL

Posted on 08/07/2016 at 12:17 PM | Permalink | Comments (0)

08/04/2016

STRONG BACKS (PART 2)

We'll be working at the gym this weekend getting a few more renovation projects knocked out. If you can spare an hour or 2 and don't mind doing some manual labor, feel free to come on out and put that "strong back, weak mind" to work. All skill levels are welcome. Here is the schedule:

Friday (August 5th) 7-9PM

Saturday (August 6th) 11AM-3PM

Projects: - Loading equipment, tools and wood into the new storage container - Clean out the office - Remove boards from installed Plexiglas - Install trim in new "wall ball room" - Removing glue, sanding and painting

Posted on 08/04/2016 at 03:29 PM | Permalink | Comments (0)

POLAR BEAR

CFS WOD - FRIDAY 5AUG2016

*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: 10:00 AMRAP BUY IN: 500M ROW

10 TOES-2-BAR 20 DOUBLE UNDERS *SCORE = T2B + DU

Posted on 08/04/2016 at 03:12 PM | Permalink | Comments (0)

08/03/2016

LAZY LIPS

CFS WOD - THURSDAY 4AUG2016

OLY: CLEAN & JERK (WEEK 1) EVERY 1:30 1 CLEAN + 2 PAUSE JERKS + 1 JERK @ 60% X7 *PAUSE JERK = 3 SECOND PAUSE IN THE DIP **CYCLE BY STACIE

METCON: 6:00 AMRAP 5 DUMBELL HANG SQUAT CLEANS (30#/20#) 4 RENEGADE ROWS *RENEGADE ROW = PUSH UP + DB ROW RIGHT + DB ROW LEFT

Posted on 08/03/2016 at 09:56 PM | Permalink | Comments (0)

WEEKEND SCHEDULE

FRIDAY: REGULAR CLASS SCHEDULE

SATURDAY: INDOC CLASS 8-11AM OPEN GYM 11AM-12:30

SUNDAY: CLOSED

Posted on 08/03/2016 at 08:08 AM | Permalink | Comments (0)

ARTISTIC

CFS WOD - WEDNESDAY 3AUG2016

SKILL: PULL UP PROGRESSION EVERY 2:00 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: 30 BURPEES PULL UPS 800M RUN 30 BURPEE BOX JUMP OVERS (24"/20") *14:00 TIME CAP

Posted on 08/03/2016 at 08:05 AM | Permalink | Comments (0)

08/01/2016

SMOKING WITH DONKEY

CFS WOD - TUESDAY 2AUG2016

STRENGTH: FRONT SQUAT TEMPO (WEEK 3) EVERY 2:00 3 TEMPO FRONT SQUATS @ 70% X7 *3 SECOND DESCENT, EXPLODE UP

METCON: 30 WALL BALLS (20#/14#) 20 THRUSTERS (135#/95#) 10 HANDSTAND PUSH UPS *7:00 TIME CAP


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