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FEBRUARY 2017


02/28/2017

20170301

WEDNESDAY

OLY: CLEAN & JERK 6:00 ALTERNATING EMOM EVEN MINUTES = 4 CLEANS ODD MINUTES = 4 JERKS

6:00 ALTERNATING EMOM EVEN MINUTES = 3 CLEANS ODD MINUTES = 3 JERKS

6:00 ALTERNATING EMOM EVEN MINUTES = 2 CLEANS ODD MINUTES = 2 JERKS

*ATHLETE CHOOSES LOADS

METCON: (COMPARE TO CFS WORKOUT "OREO SKILLET") 21 KNEES-2-ELBOWS 42 DOUBLE UNDERS 7 THRUSTERS (155#/105#)

*7:00 TIME CAP

Posted on 02/28/2017 at 09:21 PM | Permalink | Comments (0)

02/27/2017

20170228

TUESDAY

STRENGTH (WEEK 2): BACK SQUAT EVERY 2:00 5 BACK SQUATS X8 *USE 1ST 3 SETS TO WORK UP TO THE ATHLETE'S 5RM FOR THE DAY AND USE THAT SAME LOAD FOR THE REMAINING 5 SETS

METCON: 15 RING DIPS 30 CURTIS P'S (95#/65#) 15 RING DIPS

*8:00 TIME CAP **CURTIS P = HANG SQUAT CLEAN + FRONT RACK LUNGE (RIGHT) + FRONT RACK LUNGE (LEFT) + PUSH PRESS

Posted on 02/27/2017 at 08:30 PM | Permalink | Comments (0)

02/26/2017

20170227

MONDAY

OLY (WEEK 4): SNATCH BALANCE EVERY 1:30 2 SNATCH BALANCES @ 100% OF 1RM SNATCH X5 *INCREASE LOAD FROM LAST WEEK IF FORM/MECHANICS ARE GOOD TO GO **THIS IS A HEAVING SNATCH BALANCE PROMOTING HEAVIER LOADS ***PAUSE FOR 2 SECONDS AT THE BOTTOM OF EACH REP (IN THE SQUAT) ****COACHES/ATHLETES CAN RAISE OR LOWER LOADS AS NEEDED

SNATCH LADDER 1 HANG SNATCH EVERY 1:30 X7 *START WITH 20-30# LESS THAN SNATCH BALANCE LOAD USED ABOVE AND INCREASE BY 5-10# EVERY ATTEMPT **RECORD HEAVIEST SUCCESSFUL ATTEMPT

METCON: 3:00 AMRAP 5 SNATCHES MAX ROUNDS OF "CINDY"

1:00 REST

X4

*ATHLETE CHOOSES LOAD FOR SNATCHES **"CINDY" = 5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS ***SCORE = LOWEST TOTAL ROUND (LOAD + REPS

Posted on 02/26/2017 at 12:05 PM | Permalink | Comments (0)

02/23/2017

20170224

FRIDAY

METCON: OPEN WORKOUT 17.1 10 ALTERNATING DUMBBELL SNATCHES (50#/35#) 15 BURPEE BOX JUMP OVERS 20 ALTERNATING DUMBBELL SNATCHES 15 BURPEE BOX JUMP OVERS 30 ALTERNATING DUMBBELL SNATCHES 15 BURPEE BOX JUMP OVERS 40 ALTERNATING DUMBBELL SNATCHES 15 BURPEE BOX JUMP OVERS 50 ALTERNATING DUMBBELL SNATCHES 15 BURPEE BOX JUMP OVERS *20:00 TIME CAP

Posted on 02/23/2017 at 09:01 PM | Permalink | Comments (0)

02/22/2017

20170223

THURSDAY

EXTENDED WARM UP / MOBILITY / RECOVERY WORK

METCON: 7:00 AMRAP 21-15-9 HANG CLEANS (95#/65#) TOES-2-BAR *MAX REP HANDSTAND PUSH UPS WITH REMAINING TIME

Posted on 02/22/2017 at 09:35 PM | Permalink | Comments (0)

02/21/2017

20170222

WEDNESDAY

EXTENDED WARM UP / MOBILITY / RECOVERY WORK

METCON: 0:00 - 3:00 500M ROW (FOR TIME) *SCORE = 3:00 - ROW TIME (:01 = 1 POINT) **EXAMPLE: ATHLETE ROWS 500M IN 1:50. 3:00 - 1:50 = 1:10. ATHLETE WOULD SCORE 70 POINTS.

3:00 - 5:00 REST

5:00 - 13:00 AMRAP 3-6-9-12-15...ETC... BURPEES PULL UPS *SCORE = TOTAL REPS COMPLETED

13:00 - 16:00 REST

16:00 - 19:00 500M ROW (FOR TIME) *SCORE = SAME AS ABOVE

Posted on 02/21/2017 at 08:02 PM | Permalink | Comments (0)

02/20/2017

20170221

TUESDAY

STRENGTH (WEEK 1): BACK SQUAT EVERY 2:00 5 BACK SQUATS X8 *USE 1ST 3 SETS TO WORK UP TO THE ATHLETE'S 5RM FOR THE DAY AND USE THAT SAME LOAD FOR THE REMAINING 5 SETS

METCON: TABATA MASH-UP WALL BALLS (20#/14#) PUSH UPS (HAND RELEASE) BOX JUMPS (24"/20") *ALTERNATE MOVEMENTS EACH SET **TABATA = :20 WORK / :10 REST X8 ***TOTAL TIME = 12:00 ****SCORE TOTAL REPS *****FEMALES USE 9' TARGET

THE OFFICIAL CFS OPEN KICKOFF PARTY IS GOING DOWN FRIDAY NIGHT (7PM) AT THE GYM. COME WATCH ASA, JOSH M, DANIELLE, ALI, JOE C AND DREW B THROWDOWN ON 17.1.

Posted on 02/20/2017 at 09:44 PM | Permalink | Comments (0)

THE 2017 OPEN

For the second week of the Open...17.2...we're going to have another 6 athletes throwdown in a head-2-head format. Call out your broski, test your best friend or challenge your whiteboard rival. We're getting down right confrontational at 7PM this week. Tal and Trent are already on the card. Gotta show this young buck how those of us who grew up on 90s rap get it done. Mumble rap makes you soft. Gotta enunciate. I digress...we've got 4 more spots available. Sign up on the whiteboard. Let's keep the energy going through week 2. Ya'll come on out and get BOUT IT BOUT IT!

Posted on 02/20/2017 at 02:06 PM | Permalink | Comments (0)

02/19/2017

20170220

MONDAY

OLY (WEEK 3): SNATCH BALANCE EVERY 1:30 2 SNATCH BALANCES @ 90% OF 1RM SNATCH X5 *INCREASE LOAD FROM LAST WEEK IF FORM/MECHANICS ARE GOOD TO GO **THIS IS A HEAVING SNATCH BALANCE PROMOTING HEAVIER LOADS ***PAUSE FOR 2 SECONDS AT THE BOTTOM OF EACH REP (IN THE SQUAT) ****COACHES/ATHLETES CAN RAISE OR LOWER LOADS AS NEEDED

SNATCH LADDER 1 SNATCH EVERY 1:30 X7 *START WITH 10-15# LESS THAN SNATCH BALANCE LOAD USED ABOVE AND INCREASE BY 5-10# EVERY ATTEMPT **RECORD HEAVIEST SUCCESSFUL ATTEMPT

METCON: 400M RUN 14 KETTLEBELL SNATCHES (7 RIGHT AND 7 LEFT @ 55#/35#) 21 SIT UPS X5 *20:00 TIME CAP

Posted on 02/19/2017 at 07:47 PM | Permalink | Comments (1)

02/16/2017

20170217

FRIDAY

METCON: 21-15-9 DEADLIFTS (115#/75#) HANG CLEANS SHOULDER-2-OVERHEAD

10 WALL BALLS (20#/14#) 10 BOX JUMPS (24"/20") X5

AMRAP IN REMAINING TIME MAX BURPEE PULL UPS

*FEMALES USE 9' WALL BALL TARGET **SCORE = TOTAL REPS COMPLETED

02/16/2017

20170216

THURSDAY

BARBELL CYCLING (WEEK 6 - FINAL WEEK): EVERY 1:30 3 SQUAT CLEANS @ 55% OF 1RM X8 *REPS SHOULD BE COMPLETED UNBROKEN/TOUCH-N-GO

METCON (RX): 40-30-20-10 KETTLEBELL SWINGS (55#/35#) SIT UPS PUSH UPS (HAND RELEASE) *20:00 TIME CAP

Posted on 02/16/2017 at 03:24 PM | Permalink | Comments (0)

02/14/2017

20170215

WEDNESDAY

SKILL: TOES-2-BAR (WEEK 5 - FINAL WEEK) 5:00 STRICT TOES-2-BAR EMOM 5:00 DYNAMIC TOES-2-BAR EMOM *ATHLETES/COACHES SELECT REPS/SCALING OPTIONS

METCON: 4:00 AMRAP 400M RUN MAX REP DOUBLE UNDERS

REST 1:00 X3 *SCORE TOTAL DOUBLE UNDERS COMPLETED

Posted on 02/14/2017 at 10:17 PM | Permalink | Comments (0)

02/13/2017

20170214

TUESDAY

METCON: OPEN WORKOUT 14.4 14:00 AMRAP 60 CALORIE ROW 50 TOES-2-BAR 40 WALL BALLS (20#/14#) 30 CLEANS (135#/95#) 20 MUSCLE UPS *FEMALES USE 9' WALL BALL TARGET

Posted on 02/13/2017 at 09:05 PM | Permalink | Comments (0)

02/12/2017

20170213

MONDAY

OLY (WEEK2): SNATCH BALANCE EVERY 1:30 3 SNATCH BALANCES @ 80% OF 1RM SNATCH X5 *INCREASE LOAD FROM LAST WEEK IF FORM/MECHANICS ARE GOOD TO GO **THIS IS A HEAVING SNATCH BALANCE PROMOTING HEAVIER LOADS ***PAUSE FOR 2 SECONDS AT THE BOTTOM OF EACH REP (IN THE SQUAT) ****COACHES/ATHLETES CAN RAISE OR LOWER LOADS AS NEEDED

SNATCH LADDER 1 SNATCH EVERY 1:30 X7 *START WITH 10-15# LESS THAN SNATCH BALANCE LOAD USED ABOVE AND INCREASE BY 5-10# EVERY ATTEMPT **RECORD HEAVIEST SUCCESSFUL ATTEMPT

METCON: 25 OVERHEAD SQUATS (95#/65#) 25 BAR FACING BURPEES 25 HANDSTAND PUSH UPS *8:00 TIME CAP *THIS IS A SPRINT, SO SCALED AS NEEDED TO PROMOTE MAX INTENSITY

Posted on 02/12/2017 at 09:42 PM | Permalink | Comments (0)

02/09/2017

20170210

FRIDAY

METCON: 15:00 RUNNING CLOCK

5 DEADLIFTS (275#/185#) 10 BOX JUMPS (24"/20") X5

400M RUN 30 OVERHEAD SQUATS (95#/65#) 400M RUN 30 PULL UPS

AMRAP WITH REMAINING TIME 10 HANG CLEANS (95#/65#) 20 WALL BALLS (20#/14#)

Posted on 02/09/2017 at 05:28 PM | Permalink | Comments (0)

02/08/2017

20170209

THURSDAY

BARBELL CYCLING (WEEK 5): EVERY 1:30 3 CLEAN & JERKS @ 55% OF 1RM X8 *REPS SHOULD BE COMPLETED UNBROKEN

METCON (RX): OPEN WORKOUT 15.5 27-21-15-9 CALORIE ROW THRUSTERS (95#/65#)

METCON (SCALED): SAME FORMAT AS ABOVE THRUSTERS (65#/45#)

Posted on 02/08/2017 at 09:35 PM | Permalink | Comments (0)

02/07/2017

20170208

WEDNESDAY

SKILL: TOES-2-BAR (WEEK 4) 5:00 STRICT TOES-2-BAR EMOM 5:00 DYNAMIC TOES-2-BAR EMOM *ATHLETES/COACHES SELECT REPS/SCALING OPTIONS

METCON: 10:00 AMRAP 5 CHEST-2-BAR PULL UPS 5 BURPEES

Posted on 02/07/2017 at 09:28 PM | Permalink | Comments (0)

02/06/2017

20170207

TUESDAY

STRENGTH (FINAL WEEK): 15:00 CLOCK TO COMPLETE (NOT FOR TIME) 5 X MAX GLUTE HAM RAISES 3 X 8 REVERSE HYPER MACHINE

METCON: 18-9-18 FRONT SQUATS (135#/95#) HANDSTAND PUSH UPS 50FT BROAD JUMP (AFTER EACH SET) *12:00 TIME CAP

Posted on 02/06/2017 at 05:15 PM | Permalink | Comments (0)

02/05/2017

20170206

MONDAY

OLY (WEEK1): SNATCH BALANCE EVERY 1:30 3 SNATCH BALANCES @ 70% OF 1RM SNATCH X5 *PAUSE FOR 2 SECONDS AT THE BOTTOM OF EACH REP (IN THE SQUAT) **COACHES/ATHLETES CAN RAISE OR LOWER LOADS AS NEEDED

SNATCH LADDER 10:00 EMOM 1 SNATCH *START WITH 10-15# LESS THAN SNATCH BALANCE LOAD USED ABOVE AND INCREASE BY 5-10# EVERY ATTEMPT **RECORD HEAVIEST SUCCESSFUL ATTEMPT

METCON: CROSSFIT.COM WORKOUT 1/27/17 20 POWER SNATCHES (95#/65#) 50 DOUBLE UNDERS X4 *15:00 TIME CAP

Posted on 02/05/2017 at 10:19 AM | Permalink | Comments (0)

02/03/2017

WEEKEND SCHEDULE

DUE TO THE FEBRUARY INDOC CLASS GOING DOWN ON SATURDAY WE'LL BE ON A MODIFIED SATURDAY SCHEDULE.

INDOC CLASS: 8-11AM OPEN GYM: 11AM-NOON

02/02/2017

20170203

FRIDAY

METCON: 20:00 RUNNING CLOCK

1:00 MAX REP SUMO DEADLIFT HIGH PULLS (75#/55#) 1:00 MAX REP WALL BALLS (20#/14#) 1:00 MAX REP PUSH PRESS (75#/55#) 1:00 REST X3

USE REMAINING 9:00 TO ESTABLISH 1RM HANG SNATCH *SCORE = TOTAL REPS + SNATCH LOAD

Posted on 02/02/2017 at 08:15 PM | Permalink | Comments (0)

02/01/2017

20170202

THURSDAY

BARBELL CYCLING (WEEK 4): EVERY 1:30 5 SQUAT CLEANS @ 50% OF 1RM X8 *REPS SHOULD BE COMPLETED UNBROKEN

METCON (RX): OPEN WORKOUT 16.2

0:00 - 4:00 CLOCK TO COMPLETE 25 TOES-2-BAR 50 DOUBLE UNDERS 15 SQUAT CLEANS (135#/85#)

IF FINISHED, 4:00 - 8:00 TO COMPLETE 25 TOES-2-BAR 50 DOUBLE UNDERS 13 SQUAT CLEANS (185#/115#)

IF FINISHED, 8:00 - 12:00 TO COMPLETE 25 TOES-2-BAR 50 DOUBLE UNDERS 11 SQUAT CLEANS (225#/145#)

IF FINISHED, 12:00 - 16:00 TO COMPLETE 25 TOES-2-BAR 50 DOUBLE UNDERS 9 SQUAT CLEANS (275#/175#)

IF FINISHED, 16:00 - 20:00 TO COMPLETE 25 TOES-2-BAR 50 DOUBLE UNDERS 7 SQUAT CLEANS (315#/205#)

METCON (SCALED): SAME FORMAT AS ABOVE WITH THE FOLLOWING CHANGES... 25 KNEE RAISES 50 SINGLE UNDERS 15 SQUAT CLEANS (95#/55#) ...13 SQUAT CLEANS (115#/75#) ...11 SQUAT CLEANS (135#/95#) ...9 SQUAT CLEANS (155#/115#) ...7 SQUAT CLEANS (185#/135#)


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