JANUARY 2014
01/31/2014
WEEKEND SCHEDULE
SATURDAY: INDOC CLASS ... 8-10AM OPEN GYM ... 10-11AM
SUNDAY: INDOC CLASS ... 2-4PM OPEN GYM ... 4-5PM
Posted on 01/31/2014 at 03:43 PM | Permalink | Comments (0)
01/30/2014
PENNYS
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - FRIDAY 31JAN2014
COMPETITION WOD: On a running clock:
0:00 - 4:00 4 minute AMRAP: 15 Thrusters (M-100#/F-65#) 15 Chest-2-Bar Pull Ups
4:00 - 7:00 REST
7:00 - 20:00 Establish 1RM Hang Clean
20:00 - 23:00 REST
23:00 - 27:00 4 minute AMRAP: 15 Thrusters (M-100#/F-65#) 15 Chest-2-Bar Pull Ups
27:00 - 30:00 REST
30:00 - 33:00 MAX Calorie Row
*SCORE = TOTAL AMRAP REPS + HANG CLEAN MAX + CALORIES ROWED
Posted on 01/30/2014 at 10:10 PM | Permalink | Comments (0)
01/29/2014
MARSHAWN LYNCH
***ALL CLASSES WILL GO AS SCHEDULED TODAY TO INCLUDE A NOONER (THURSDAY)***
CFS WOD - THURSDAY 30JAN2013
OLY: Split Jerks 1 Split Jerk EMOM @ 80% of 1RM x7
METCON: 20 Kettlebell Swings (M-55#/F-35#) 40 Double Unders 1 MINUTE REST X4
Posted on 01/29/2014 at 09:58 PM | Permalink | Comments (1)
STARBUCKS GOLD
***THERE WILL BE NO MORNING CLASSES TODAY (WEDNESDAY)***
***THERE WILL BE A NOONER TODAY AND ALL AFTERNOON CLASSES WILL GO AS SCHEDULED***
CFS WOD - WEDNESDAY 29JAN2014
STRENGTH: Back Squat @ 65% Every 2 minutes
2 Pause Back Squats (3 seconds at the bottom) 3 Back Squats x5
METCON: CROSSFIT GAMES OPEN WOD 13.2 10 minute AMRAP: 5 Shoulder-2-Overhead (M-115#/F-75#) 10 Deadlifts (M-115#/F-75#) 15 Box Jumps (M-24"/F-20")
Posted on 01/29/2014 at 09:31 AM | Permalink | Comments (0)
01/27/2014
PEYTON MANNING
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - TUESDAY 28JAN2014
SKILL: Turkish Get Ups 4 Turkish Get Ups (4 each arm) every 3:00 minutes x4
METCON: 25 Burpee Box Jumps (M-24"/F-20") 15 Wall Balls (M-20#/F-14#) 15 Burpee Box Jumps 30 Wall Balls 5 Burpee Box Jumps 45 Wall Balls
Posted on 01/27/2014 at 10:20 PM | Permalink | Comments (0)
01/26/2014
FIRE VOMIT
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - MONDAY 27JAN2014
OLY: SNATCH (FULL DEPTH) 12:00 running clock EMOM @ 65% of 1RM
2 Snatch Deadlifts x4 2 Hang Snatches x4 2 Snatches x4
METCON: 7 Overhead Squats (M-95#/F-65#) 7 Toes-2-Bar 7 Handstand Push Ups x7
Posted on 01/26/2014 at 09:10 PM | Permalink | Comments (1)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERY DAMN DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.***
Posted on 01/26/2014 at 09:05 PM | Permalink | Comments (0)
01/23/2014
SMOKIN' DOPE AND PLAYIN' TETRIS
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - FRIDAY 24JAN2014
METCON: "EVA" 800m Run 30 Kettlebell Swings (M-70#/F-55#) 30 Pull Ups x5 *45 minute time cap **Scale as needed to finish under the time cap
Posted on 01/23/2014 at 10:19 PM | Permalink | Comments (0)
01/22/2014
GAGE THAT JUDY
***THERE WILL BE A NOONER TODAY (THURSDAY)***
***SIGN UP FOR THE OPEN RIGHT HERE***
CFS WOD - THURSDAY 23JAN2014
OLY: Split Jerks 1 Split Jerk EMOM @ 75% of 1RM x8
METCON: 5 Chest-2-Bar Pull Ups 10 Deadlifts (M-225#/F-155#) 15 GHD Sit Ups 200m Run x4
Posted on 01/22/2014 at 06:54 PM | Permalink | Comments (0)
01/21/2014
MAGIC MOUTHWASH
CFS WOD - WEDNESDAY 22JAN2014
STRENGTH: REST WEEK...new cycle will start next week
METCON: 8 minute AMRAP: 7 Shoulder-2-Overhead (M-95#/F-65#) 14 Wall Balls (M-20#/F-14#) 21 Double Unders
IMMEDIATELY INTO...
2 minute AMRAP: 1 Ground-2-Overhead (M-95#/F-65#) 2 Bar Jump Overs
01/20/2014
US GOVERNMENT PROPERTY
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - TUESDAY 21JAN2014
SKILL: Turkish Get Ups 3 Turkish Get Ups (3 each arm) every 2:30 minutes x5
METCON: 2000m Row 40 Box Jumps (M-24"/F-20") 30 Burpees 20 Toes-2-Bar 10 Handstand Push Ups
Posted on 01/20/2014 at 10:17 PM | Permalink | Comments (0)
01/19/2014
DEUCES
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - MONDAY 20JAN2014
OLY: SNATCH (FULL DEPTH) 12:00 running clock EMOM @ 60% of 1RM
2 Snatch Deadlifts x4 2 Hang Snatches x4 2 Snatches x4
METCON: 15 Thrusters (M-85#/F-60#) 15 Pull Ups 1 minute REST x4
Posted on 01/19/2014 at 05:04 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON MONDAY, TUESDAY, THURSDAY AND FRIDAY THIS WEEK***
Posted on 01/19/2014 at 05:00 PM | Permalink | Comments (0)
01/16/2014
RAINBOW HOSE
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - FRIDAY 17JAN2014
COMPETITION WOD: On a running clock:
0:00 - 15:00 30 Bear Complex (M-95#/F-65#) *Bear Complex = Deadlift, Hang Clean, Front Squat, Shoulder-2-Overhead, Back Squat, Back Shoulder-2-Overhead **Combination movements are authorized (Squat Cleans, Thrusters, etc.)
15:00 - 18:00 REST
18:00 - 21:00 MAX EFFORT Kettlebell Swings (M-55#/F-35#)
21:00 - 24:00 REST
24:00 - 36:00 1000m Run 1000m Row
Posted on 01/16/2014 at 06:15 PM | Permalink | Comments (0)
01/15/2014
HOT SLOPPY MESS
***THERE WILL BE A NOONER TODAY (THURSDAY)***
OLY: Split Jerks 2 Split Jerks every 90 seconds @ 70% of 1RM x6
METCON: 21-15-9 Pull Ups Ground-2-Overhead (M-95#/F-65#) Push Ups
Posted on 01/15/2014 at 09:26 PM | Permalink | Comments (0)
01/14/2014
BUTT CRACK
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
STRENGTH: Back Squats 15:00 running clock
1 Back Squat every minute 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 90%
Use remaining time to establish NEW 1RM
METCON: 100 Wall Balls (M-20#/F-14#) 100 DB Snatch (M-50#/F-30#) 100 Double Unders
Posted on 01/14/2014 at 08:05 PM | Permalink | Comments (0)
01/13/2014
PIERCE
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - TUESDAY 14JAN2014
SKILL: Turkish Get Ups 2 Turkish Get Ups (2 each arm) every 2 minutes x6
METCON: 5 Handstand Push Ups 3 Chest-2-Bar Pull Ups x10
Posted on 01/13/2014 at 08:07 PM | Permalink | Comments (0)
01/12/2014
TWITTERPATED
CFS WOD - MONDAY 13JAN2014
OLY: Clean & Jerk 15:00 running clock
1 Clean & Jerk every minute on the minute 1 @ 60% 1 @ 70% 1 @ 80% 1 % 90%
Use remaining time to establish NEW 1RM
METCON: 12 minute AMRAP: 1 Front Squat (M-135#/F-95#) 1 Over-the-Bar Burpee 2 Front Squats 2 Oer-the-Bar Burpees 3 Front Squats 3 OVer-the-Bar Burpees ...ETC...
Posted on 01/12/2014 at 07:15 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON MONDAY, TUESDAY, WEDNESDAY AND THURSDAY***
Posted on 01/12/2014 at 07:13 PM | Permalink | Comments (0)
01/09/2014
KARAOKE
***THERE WILL BE A NOONER TODAY (FRIDAY)***
***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT TODAY). THANKS!***
CFS WOD - FRIDAY 10JAN2014
COMPETITION WOD: On a running clock:
0:00 - 10:00 10 minute AMRAP: 10 Push Ups 15 Deadlifts (M-155#/F-105#) 20 Wall Balls (M-20#/F-14#)
10:00 - 13:00 REST
13:00 - 18:00 500m Row 20 Chest-2-Bar Pull Ups
18:00 - 21:00 REST
21:00 - 33:00 Establish 3RM Thruster
33:00 - 35:00 MAX EFFORT Double Unders *Thruster MAX + Double Under Reps = Score
01/09/2014
BROADBAND
***THERE WILL BE A NOONER TODAY (THURSDAY)***
***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY...TOMORROW). THANKS!***
CFS WOD - THURSDAY 9JAN2014
OLY: 2 Split Jerks @ 65% of 1RM Every 90 seconds x6
METCON: 2 minute AMRAP: Butcher Push (M-155#/F-105#) MAX EFFORT Ground-2-Overhead (M-115#/F-80#) x4 *2 minute REST between rounds **Score total G-2-O
Posted on 01/09/2014 at 11:10 AM | Permalink | Comments (0)
01/07/2014
RUGER .380
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). THANKS!***
CFS WOD - WEDNESDAY 8JAN2014
STRENGTH: Back Squats With a 10:00 running clock:
0:00 - 8:00 Work up to 75% of 1RM
8:00 - 10:00 MAX EFFORT Back Squats @ 75% (UNBROKEN) *20 REP GOAL
METCON: "NANCY" 400m Run 15 Overhead Squats (M-95#/F-65#) x5 *METCON may be modified due to weather
Posted on 01/07/2014 at 08:52 PM | Permalink | Comments (0)
01/06/2014
ZORRO
***THERE WILL BE A NOONER TODAY (TUESDAY)***
***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). THANKS!***
CFS WOD - TUESDAY 7JAN2014
SKILL: Toes-2-Bar TEST 1 minute MAX EFFORT Toes-2-Bar 1 minute REST x4 *Score total T-2-B
METCON: 50 Kettlebell Swings (M-55#/F-35#) 40 Box Jumps (M-24"/F-20") 30 Burpees 40 Box Jumps 50 Kettlebell Swings
Posted on 01/06/2014 at 10:17 PM | Permalink | Comments (0)
01/05/2014
DIRT POOR IN TRINIDAD
***THERE WILL BE A NOONER TODAY (MONDAY)***
***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). THANKS!***
CFS WOD - MONDAY 6JAN2013
OLY: 1 Clean & Jerk every 90 seconds @ 90% of 1RM x3 1 Clean & Jerk every 90 seconds @ 95% of 1RM x3
METCON: 12-9-6-3 Thrusters (M-135#/F-95#) *25 Double Unders between each set
Posted on 01/05/2014 at 09:26 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). THANKS!***
***THERE WILL BE NOONERS EVERYDAY THIS WEEK.***
Posted on 01/05/2014 at 09:23 PM | Permalink | Comments (0)
01/02/2014
BOOMER
***THERE WILL BE A NOONER TODAY (FRIDAY)***
***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY). THANKS!***
CFS WOD - FRIDAY 3JAN2014
COMPETITION WOD: On a running clock:
0:00 - 9:00 500m Row 5 Rope Climbs 20 Shoulder-2-Overhead (M-115#/F-85#)
9:00 - 12:00 REST
12:00 - 25:00 Establish 3RM Front Squat
25:00 - 28:00 REST
28:00 - 35:00 400m Run MAX Effort Squat Cleans (M-115#/F-85#)
Posted on 01/02/2014 at 09:02 PM | Permalink | Comments (0)
01/01/2014
TUDORS BISCUIT WORLD
***THERE WILL BE A NOONER TODAY (THURSDAY)***
***REMINDER: JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY). THANKS!***
CFS WOD - 2JAN2014
STRENGTH: Back Squats With a 10:00 running clock:
0:00 - 8:00 Work up to 70% of 1RM
8:00 - 10:00 20 Back Squats @ 70% (UNBROKEN)
METCON: 9-7-5 Chest-2-Bar Pull Ups Power Snatches (M-115#/F-85#)