SEPTEMBER 2013
09/30/2013
KLOKOV DELICIOUSNESS
***REMINDER: OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (NEXT WEDNESDAY). THANKS!***
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 1OCT2013
SKILL: With a 16:00 running clock: EVEN minutes: 3 Handstand Push Ups (DIFFICULT) ODD minutes: 5 Pull Ups (DIFFICULT) *Athletes should attempt to work 1 progression above their current skill level on both movements, but all reps should still be able to be completed in the minute provided. Use smaller bands on the HSPU, move to the wall, no mat, no wall, etc. Use small bands on the Pull Ups, no bands, strict, strict C-2-B, etc.
METCON: 10 Pull Ups 15 Kettlebell Swings (M-55#/F-35#) x9 *Rest 90 seconds after every 3rd round
Posted on 09/30/2013 at 07:32 PM in HANDSTAND PUSH UP, KETTLEBELL SWINGS, PULL UPS |Permalink | Comments (0)
09/29/2013
SPECIAL WORK SOCKS
***THERE WILL NOT BE A 7AM OR 8AM CLASS THIS MORNING (MONDAY)***
CFS WOD - Monday 30SEP2013
STRENGTH: Back Squats 5 Reps @ 60% 4 Reps @ 75% 2 Reps @ 90% x3 *Every 2 minutes on the minute
METCON: 21-15-9 Power Cleans (M-115#/F-85#) Box Jumps (M-24"/F-20") Toes-2-Bar
I'm all about some CrossFit, but dammit...ya'll are making it waaaaaay too easy for Drywall and Epic.
Posted on 09/29/2013 at 09:26 PM | Permalink | Comments (1)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON TUESDAY, THURSDAY AND FRIDAY***
***SCHEDULE CHANGES...UPDATE 2.0***
MONDAY: NO 7AM OR 8AM TUESDAY : FULL SCHEDULE WEDNESDAY: FULL SCHEDULE THURSDAY: FULL SCHEDULE FRIDAY: FULL SCHEDULE
Posted on 09/29/2013 at 09:00 PM | Permalink | Comments (0)
09/26/2013
PIZZA IS OUT...BACK TO MEX
***THERE WILL NOT BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 27SEP3023
ROWING: MAX EFFORT 350m Row x3 *90 seconds rest between rounds **1 Burpee penalty for every second slower than 1st row ***Perform Burpees during rest ****Score 1st row time and total Burpees
METCON: "AMANDA" 9-7-5 Muscle Ups Squat Snatch (M-135#/F-95#) *1 MU = 1 Chest-2-Bar Pull Up + 1 Ring Dip
Posted on 09/26/2013 at 10:17 PM | Permalink | Comments (0)
09/25/2013
SPEECH IMPEDIMENT
***THERE WILL NOT BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 26SEP2013
STRENGTH: 1 Butcher Push x5 *Every 3 minutes on the minute **Athletes should select a load that allows them to finish all 5 rounds ***If all 5 rounds were completed last week, load should be increased
METCON: 400m Slam Ball (M-15#/F-12#) Toss-N-Chase *Pick up the Slam Ball and throw it using any method for 400m
Posted on 09/25/2013 at 10:18 PM | Permalink | Comments (0)
09/24/2013
COLD SPAGHETTI
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 25SEP2013
OLY WORK: 1 Clean & Jerk *EMOM **Start with 65% of 1RM and add 10% each minute ***Once failure is reached, complete 3 additional rounds with the last successful load
METCON: 8 Back Squats (M-185#/F-135#) 20 Unbroken Kettlebell Swings (M-55#/F-35#) 400m Run x4 *If KBS break, athlete starts back at zero
Posted on 09/24/2013 at 06:49 PM in BACK SQUAT, CLEAN AND JERK, KETTLEBELL SWINGS, RUN |Permalink | Comments (0)
09/23/2013
AWESOME POP
***THERE WILL BE A NOONER TOMORROW (TUESDAY)***
CFS WOD - Tuesday 24SEP2013
SKILL: 300 Double Unders *30 seconds ON / 30 seconds OFF until the athlete reaches 300 reps **15 minute time cap ***If 300 reps are not completed, score reps
METCON: "CINDY" 20 minute AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats
Posted on 09/23/2013 at 10:09 PM in "CINDY", DOUBLE UNDER | Permalink | Comments (0)
09/22/2013
GIVE IT 2 U
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 23SEP2013
STRENGTH: Back Squats 5 Reps @ 60% 4 Reps @ 85% 2 Reps @ 90% x2 *Every 2 minutes on the minute
METCON: 3 minute AMRAP: 3 Deadlifts (M-295#/F-205#) 6 Handstand Push Ups 9 Box Jumps (M-24"/F-20") *1 minute rest x3 **Rolling rounds
Posted on 09/22/2013 at 09:08 PM in BACK SQUAT, BOX JUMPS, DEADLIFT, HANDSTAND PUSH UP| Permalink | Comments (1)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON MONDAY, TUESDAY, AND WEDNESDAY THIS WEEK***
***ALL OTHER CLASSES WILL GO AS SCHEDULED***
Posted on 09/22/2013 at 09:00 PM | Permalink | Comments (0)
09/19/2013
MIDGET FILMS
***THERE WILL NOT BE A 7AM CLASS TODAY (FRIDAY)*** ***THERE WILL NOT BE A NOONER TODAY***
CFS WOD - Friday 20SEP3023
ROWING: MAX EFFORT 300m Row x4 *1 minute rest between rounds **1 Burpee penalty for every second slower than 1st row ***Perform Burpees during rest ****Score 1st row time and total Burpees
METCON: 7 Toes-2-Bar 14 Thrusters (M-75#/F-55#) x3
30 Kettlebell Swings (M-55#/F-35#)
7 Toes-2-Bar 14 Thrusters x2
30 Kettlebell Swings
7 Toes-2-Bar 14 Thrusters
30 Kettlebell Swings
09/18/2013
BLOW DART
***THERE WILL BE A NOONER TOMORROW (THURSDAY)***
CFS WOD - Thursday 19SEP2013
STRENGTH: 1 Butcher Push x5 *Every 3 minutes on the minute **Athletes should select a load that allows them to finish all 5 rounds ***If all 5 rounds were completed last week, load should be increased
METCON: Death By Shoulder-2-Overhead and Box Jumps Round 1: 1 S-2-O (M-135#/F-95#) + 1 Box Jump (M-24"/F-20") Round 2: 2 S-2-O + 2 Box Jump Round 3: 3 S-2-O + 3 Box Jump ...ETC... *With a running clock, athlete has 1 minute to complete each round using the remaining time to rest
Posted on 09/18/2013 at 07:23 PM in BOX JUMPS, BUTCHER, SHOLDER-2-OVERHEAD | Permalink |Comments (0)
09/17/2013
GARGANTUAN
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 18SEP2013
OLY WORK: 1 Clean & Jerk *EMOM **Start with 60% of 1RM and add 5% each round ***Continue to failure
METCON: 20 Deadlifts (M-225#/F-155#) 40 Wall Balls (M-20#/F-14#) 60 Double Unders 10 Deadlifts 25 Wall Balls 40 Double Unders
Posted on 09/17/2013 at 09:20 PM in CLEAN AND JERK, DEADLIFT, DOUBLE UNDER, WALL BALL |Permalink | Comments (2)
09/16/2013
HUGE BURGER
CFS WOD - Tuesday 17SEP2013
SKILL: Handstand Work OPTION A: 150' Handstand Walk OPTION B: 2:00 Handstand Holds (Wall) OPTION C: Max Effort Handstand Push Ups x3
METCON: 10 GHD Sit Ups 40' Broad Jump Burpee x7
Posted on 09/16/2013 at 10:06 PM in BROAD JUMP, BURPEES, GHD SIT UPS, HANDSTAND, HANDSTAND PUSH UP | Permalink | Comments (0)
09/15/2013
MR. MIYAGI
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 16SEP2013
STRENGTH: Back Squats 8 Reps @ 60% 4 Reps @ 75% 2 Reps @ 90% *Every 2 minutes on the minute
METCON: "Nasty Girls" 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (M-135#/F-95#) x3
Posted on 09/15/2013 at 09:40 PM in "NASTY GIRLS", BACK SQUAT | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***AS IT STANDS NOW, THERE WILL ONLY BE A NOONER ON MONDAY. ANY CHANGES WILL BE POSTED ON THE SITE.***
***THERE WILL NOT BE A 7AM CLASS ON FRIDAY MORNING.***
Posted on 09/15/2013 at 09:36 PM | Permalink | Comments (0)
09/12/2013
WAR EAGLE
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 13SEP2013
ROWING: MAX EFFORT 250m Row x5 *1 minute rest between rounds **1 Burpee penalty for every second slower than 1st row ***Perform Burpees during rest
METCON: 15 minute AMRAP: 10 Ring Dips 20 Box Jumps (M-24"/F-20") 10 Knees-2-Elbows 20 Push Press (M-75#/F-55#)
Posted on 09/12/2013 at 06:58 PM in BOX JUMPS, KNEES-2-ELBOW, PUSH PRESS, RING DIP, ROW |Permalink | Comments (0)
09/11/2013
CHIPOTLE
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 12SEP2013
COUNTRY STRENGTH: 1 Butcher Push (M-185#/F-135#) x5 *Every 3 minutes **Down and back (concrete to grass and back)
METCON: 21 Power Snatches (M-95#/F-65#) 400m Run 15 Power Snatches 400m Run 9 Power Snatches 400m Run
Posted on 09/11/2013 at 09:03 PM in BUTCHER, POWER SNATCH, RUN | Permalink | Comments (1)
09/10/2013
DOPED UP COP
***THERE WILL BE A NOONER TOMORROW (WEDNESDAY)***
CFS WOD - Wednesday 11SEP2013
STRENGTH: 20:00 Running Clock: 1 Pause Back Squat (3 seconds) + 1 Back Squat @ 65% x3 2 Back Squats @ 75% x3 1 Back Squat @ 85%
Use remaining time to establish 1RM Back Squat
METCON: 2 minute AMRAP: 20 Wall Balls (M-20#/F-14#) MAX EFFORT Pull Ups x5 *Rest 1 minute between rounds **Score total Pull Ups completed
Posted on 09/10/2013 at 07:55 PM in BACK SQUAT, PULL UPS, WALL BALL | Permalink | Comments (0)
09/09/2013
BURS AND BLANKETS
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 10SEP2013
SKILL: Partner Banded Pistols 30 seconds right leg 30 seconds left leg 30 seconds rest x6
METCON: 500m Row 15 Burpees 20 Kettlebell Swings (M-55#/F-35#) x4
Posted on 09/09/2013 at 07:45 PM in BURPEES, KETTLEBELL SWINGS, PISTOL, ROW | Permalink |Comments (0)
09/08/2013
MARK WAHLBERG
***THERE WILL BE A NOONER TOMORROW***
CFS WOD - Monday 9SEP2013
OLY WORK: 20:00 Running Clock: 2 Cleans (Squat) + 1 Jerk @ 60% x5 1 Clean (Squat) + 1 Jerk @ 75% x5 *EMOM
Use the remaining time to establish a 1RM Clean & Jerk
METCON: 5 Deadlifts (M-275#/F-185#) 35 Double Unders x5 *Compare to CUZINA
09/08/2013
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL NOT BE A 7AM CLASS ON MONDAY MORNING***
***THERE WILL BE NOONERS EVERYDAY THIS WEEK***
Posted on 09/08/2013 at 05:11 PM | Permalink | Comments (0)
09/05/2013
HPM
***REMINDER: SEPTEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (TODAY). THANKS!***
CFS WOD - Friday 6SEP2013
MAX EFFORT: MAX EFFORT 200m Row x5 *REST 1 minute between attempts **1 Burpee penalty for every second slower than 1st row ***Perform Burpees durning 1 minute rest
METCON: 30 Clusters (M-115#/F-85#)
Posted on 09/05/2013 at 11:28 PM in CLUSTER, ROW | Permalink | Comments (0)
09/04/2013
HENWAY
***REMINDER: SEPTEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 5SEP2013
STRENGTH: 1 Back Squat @ 90% of 1RM x6 *EMOM
METCON: 7 minute AMRAP: MAX Kettlebell Swings (M-55#/F-35#) *7 Box Jumps (M-24"/F-20") every time the KB is dropped **Score total KBS reps
Posted on 09/04/2013 at 11:50 PM in BACK SQUAT, BOX JUMPS, KETTLEBELL SWINGS | Permalink |Comments (0)
09/03/2013
HOMEMADE BLADE
***REMINDER: SEPTEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 4SEP2013
OLY WORK: 1 Clean & 1 Jerk @ 90% of 1RM x6 *EMOM
METCON: 3 Rope Climbs 7 Shoulder-2-Overhead (M-135#/F-95#) 400m Run x4 *20 minute time cut off *3 Rope Climbs = 9 Strict Pull Ups + 18 Toes-2-Bar
Posted on 09/03/2013 at 05:58 PM in OLY WORK, ROPE CLIMBS, RUN, SHOLDER-2-OVERHEAD |Permalink | Comments (0)
09/02/2013
DENNIS, HAVE A SNICKERS
***REMINDER: SEPTEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 3SEP2013
SKILL: On a 12 minute running clock:
3 Handstand Push Ups x4 *Every 30 seconds
2 minute REST
MAX EFFORT HSPU @ 4:00
REST until 6:00
10 Double Unders x4 *Every 30 seconds
2 minute REST
MAX EFFORT DUs in 2 minutes
METCON: 20 Toes-2-Bar 25 Pull Ups 30 Push Ups (HR) 50 Air Squats 40 Slam Balls (M-15#/F-12#) 75m Walking Lunge Butcher Push (M-185#/F-135#) *75m = Down and Back on the mats x3 **Butcher Push = Down and Back on the asphalt
Posted on 09/02/2013 at 07:46 PM | Permalink | Comments (0)
09/01/2013
"HOTSHOTS 19"
***REMINDER: SEPTEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***
CFS WOD - Monday 2SEP2013
HERO WOD: "HOTSHOTS 19" 30 Air Squats 19 Power Cleans (M-135#/F-95#) 7 Strict Pull Ups 400m Run x6
We will be doing the HERO WOD detailed above in honor of the 19 fallen firefighters who died battling the wildfires in Arizona. We will have a bucket at the gym for donations to their memorial foundation supporting the families they left behind. You can see more info on the memorial and donate online HERE. Come on out, grind through this thing and lets honor some fallen warriors.
Posted on 09/01/2013 at 07:01 PM in "HOTSHOTS 19" | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THE GYM WILL BE OPEN FROM 8AM-NOON TOMORROW (MONDAY - LABOR DAY)***
***THERE WILL BE NOONERS EVERYDAY THIS WEEK EXCEPT FRIDAY***