JUNE 2014
06/30/2014
USED CAR SALESMAN
***REMINDER: JULY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (TUESDAY). THANKS!***
CFS WOD - TUESDAY 1JUL2014
SKILL: 40 YARD SHUTTLE (5 YARDS, 10 YARDS, 5 YARDS) EMOM X8
METCON: “FILTHY 50” 50 BOX JUMPS (24”/20”) 50 JUMPING PULL UPS 50 KETTLEBELL SWINGS (35/25) 50 WALKING LUNGES 50 KNEES-2-ELBOWS 50 PUSH PRESS (45/35) 50 HIP EXTENSIONS 50 WALL BALLS (20/14 50 BURPEES 50 DOUBLE UNDERS
Posted on 06/30/2014 at 07:26 PM | Permalink | Comments (0)
06/29/2014
RUBBER BAND MAN
CFS WOD - MONDAY 30JUN2014
OLY: SNATCH COMPLEX EVERY 3 MINUTES @ 65% X5
3 HANG SNATCHES + 1 SNATCH
METCON: 30 CURTIS P'S (95#/65#) *CURTIS P = SQUAT CLEAN + LUNGE (LEFT) + LUNGE (RIGHT) + PUSH PRESS
Posted on 06/29/2014 at 07:26 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE AN OPEN GYM SESSION ON FRIDAY (JULY 4TH) FROM 8-11AM.***
***THERE WILL BE NOONERS EVERY DAY EXCEPT FOR FRIDAY (SEE ABOVE) AND ALL CLASSES WILL GO AS SCHEDULED.***
Posted on 06/29/2014 at 07:14 PM | Permalink | Comments (0)
06/26/2014
GLUTEN FREE COOKIE
CFS WOD - FRIDAY 27JUN2014
STRENGTH SUPP: SUMO DEADLIFT / STRICT PULL UPS ALTERNATING EMOM FOR 14:00 2 SUMO DEADLIFTS @ 85% OF 1RM BACK SQUAT (365#/225# MAX LIMIT) 6 STRICT PULL UPS
METCON: 7 MINUTE AMRAP: 50 CALORIE ROW "FRAN" 50 CALORIE ROW
Posted on 06/26/2014 at 10:07 PM | Permalink | Comments (0)
06/25/2014
SEAGULL FART
CFS WOD - 26JUN2014
OLY: CLEAN & JERK 3 HANG CLEANS + 1 CLEAN & JERK EVERY 3 MINUTES AT 65% X5
METCON: 100 KETTLEBELL SWINGS (55#/35#) 100 ABMAT SIT UPS 100 DOUBLE UNDERS *ATHLETE CAN PARTITION THE WORKOUT ANY WAY THEY WANT
Posted on 06/25/2014 at 10:51 PM | Permalink | Comments (0)
06/24/2014
RAINY BALLS
CFS WOD - WEDNESDAY 25JUN2014
STRENGTH: BACK SQUATS (DE-LOAD) EVERY 2 MINUTES X4
5 BACK SQUATS @ 55#
METCON: 5 TOES-2-BAR 4 FRONT SQUATS (155#/105#) 3 HSPU 2 OHS (155#/105#) 1 MUSCLE UP (3 C2B PULL UPS/3 RING DIPS) X10
Posted on 06/24/2014 at 06:52 PM | Permalink | Comments (0)
06/23/2014
STRAWBERRY LIME SORBET
CFS WOD - TUESDAY 24JUN2014
SKILL WORK MUSCLE UPS (12:00 RUNNING CLOCK) 3:00 SWING (WORKING BODY CONTROL) 3:00 KIP (WORK TIMING OF KIP-2-PULL) 3:00 TRANSITION (WORK TRANSITION) 3:00 MUSCLE UP ATTEMPTS *COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)
METCON: 800M RUN 50 WALL BALLS (20#/14#) 800M RUN W/ WALL BALL 50 BURPEES
Posted on 06/23/2014 at 09:11 PM | Permalink | Comments (0)
06/22/2014
CUSS A BUS
CFS WOD - MONDAY 23JUN2014
OLY: SNATCH COMPLEX EVERY 3 MINUTES @ 60% X5
3 HANG SNATCHES + 1 SNATCH
METCON (RX): 3 MINUTE AMRAP: 9 DEADLIFTS (135#/95#) 9 BOX JUMPS (24"/20")
REST 3 MINUTES
2 MINUTE AMRAP: 6 DL (185#/125#) 6 BOX JUMPS
REST 2 MINUTES
1 MINUTE AMRAP: 3 DL (225#/155#) 3 BOX JUMPS *SCORE TOTAL REPS COMPLETED
Posted on 06/22/2014 at 10:54 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.***
Posted on 06/22/2014 at 10:51 PM | Permalink | Comments (0)
06/20/2014
SHADOW BOXING
CFS WOD - FRIDAY 20JUN2014
STRENGTH SUPP: SUMO DEADLIFT / STRICT PULL UPS ALTERNATING EMOM FOR 14:00 3 SUMO DEADLIFTS @ 80% OF 1RM BACK SQUAT 6 STRICT PULL UPS
METCON: 8 MINUTE AMRAP: 200M RUN MAX UNBROKEN MUSCLE UPS *SCORE TOTAL MUSCLE UP REPS COMPLETED **BAR MUSCLE UPS AND C-2-B PULL UPS ARE GOOD TO GO
06/18/2014
APPLE SMOOTHIE
CFS WOD - THURSDAY 19JUN2014
OLY: CLEAN & JERK 3 HANG CLEANS + 1 CLEAN & JERK EVERY 3 MINUTES AT 60% X5
METCON: 21-15-9 DUMBELL SNATCH-RIGHT (50#/30#) DUMBELL SNATCH-LEFT GHD SIT UPS
Posted on 06/18/2014 at 09:15 PM | Permalink | Comments (0)
06/17/2014
FLANK STEAK
CFS WOD - WEDNESDAY 18JUN2014
STRENGTH: BACK SQUAT 18:00 RUNNING CLOCK EMOM 3 @ 60% 2 @ 79% 1 @ 80%
USE REMAINING TIME TO ESTABLISH NEW 1RM BACK SQUAT
METCON: 60 DOUBLE UNDERS
40 WALL BALLS (20#/14#) 20 PULL UPS X2
60 DOUBLE UNDERS
40 KETTLEBELL SWINGS (55#/35#) 20 PUSH UPS (HR) X2
Posted on 06/17/2014 at 09:29 PM | Permalink | Comments (0)
FIGHTIN' IRISH
CFS WOD - TUESDAY 17JUN2014
SKILL WORK MUSCLE UPS (12:00 RUNNING CLOCK) 3:00 SWING (WORKING BODY CONTROL) 3:00 KIP (WORK TIMING OF KIP-2-PULL) 3:00 TRANSITION (WORK TRANSITION) 3:00 MUSCLE UP ATTEMPTS *COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)
METCON: 500M ROW X3 *SCORE FASTEST TIME **REST AS NEEDED BETWEEN ATTEMPTS
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CFS YOUTH - TUESDAY 17JUN2014
SKILL WORK/WARM UP: 5:00 MIN RUN/WALK -HANGING FROM BAR -PULL UPS
METCON: 50 JUMPING JACKS 40 MOUNTAIN CLIMBERS 30 SIT UPS 20 GRASSHOPPERS 10 AIR SQUATS 5 BURPEES
COOL D0WN: BALANCE WORK
Posted on 06/17/2014 at 09:20 AM | Permalink | Comments (0)
06/16/2014
POISON OAK
CFS WOD - MONDAY 16JUN2014
OLY: SNATCH 18:00 RUNNING CLOCK
EVERY 3 MINUTES @ 110% 1 SNATCH DEADLIFT 1 LOW HANG PULL 1 HIGH HANG SHRUG X3
USE REMAINING TIME TO EASTABLISH NEW 1RM SNATCH (FULL)
METCON: 7 OVERHEAD SQUATS (95#/65#) 7 TOES-2-BAR 7 BAR-FACING BURPEES X7
Posted on 06/16/2014 at 06:58 AM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.***
Posted on 06/16/2014 at 06:54 AM | Permalink | Comments (0)
06/15/2014
SCHEDULE UPDATE FOR "FATHER'S DAY"
LATE NOTICE: Due to Father's Day there will not be an Open Gym this afternoon (Sunday).
Posted on 06/15/2014 at 09:47 AM | Permalink | Comments (0)
06/12/2014
JASON VOORHEES
CFS WOD - FRIDAY 13JUN2014
STRENGTH SUPP: SUMO DEADLIFT / STRICT PULL UPS ALTERNATING EMOM FOR 16:00 3 SUMO DEADLIFTS @ 50% OF 1RM BACK SQUAT 5 STRICT PULL UPS
METCON: "DEATH BY PULL UPS" WITH A RUNNING CLOCK, 1 PULL UP THE FIRST MINUTE, 2 PULL UPS THE 2ND MINUTE, 3 PULL UPS THE 3RD AND SO ON AND SO ON UNTIL THE ATHLETE IS UNABLE TO COMPLETE THE REQUIRED AMOUNT OF REPS IN THE GIVEN MINUTE
Posted on 06/12/2014 at 08:01 PM | Permalink | Comments (0)
06/11/2014
BUM BUMP
CFS WOD - THURSDAY 12JUN2014
OLY: CLEAN & JERK (DE-LOAD WEEK) 3 CLEAN & JERKS EVERY 2 MINUTES AT 55% X5
METCON: 9-7-5-3-1 FRONT SQUATS (185#/135#) HANDSTAND PUSH UPS *NO RACK
Posted on 06/11/2014 at 10:38 PM | Permalink | Comments (0)
06/10/2014
HEAD LOCKIN' LEGS
CFS WOD - WEDNESDAY 11JUN2014
STRENGTH: 1 BACK SQUAT EVERY 1:30 @ 95% X5
METCON: 5 MINUTE AMRAP: 10 DEADLIFTS (135#/95#) 20 DOUBLE UNDERS 15 DEADLIFTS 20 DOUBLE UNDERS 20 DEADLIFTS 20 DOUBLE UNDERS ...ETC... *SCORE TOTAL REPS COMPLETED
Posted on 06/10/2014 at 10:35 PM | Permalink | Comments (0)
06/09/2014
ROOSTER HOLSTER
CFS WOD - TUESDAY 10JUN2014
SKILL WORK MUSCLE UPS (12:00 RUNNING CLOCK) 3:00 SWING (WORKING BODY CONTROL) 3:00 KIP (WORK TIMING OF KIP-2-PULL) 3:00 TRANSITION (WORK TRANSITION) 3:00 MUSCLE UP ATTEMPTS *COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)
METCON: 50 KETTLEBELL SWINGS (55#/35#) 40 WALL BALLS (20#/14#) 30 TOES-2-BAR
06/08/2014
HORSE FART
CFS WOD - MONDAY 9JUN2014
OLY: SNATCH COMPLEX EVERY 2 MINUTES @ 105% X3
3 SNATCH DEADLIFTS 3 LOW HANG PULLS 3 HI HANG SHRUGS
TAKE 2 MINUTES TO LOAD @ 80%
2 SNATCHES (FULL) EVERY 2 MINUTES @ 85% X3
METCON: 15 HANG POWER SNATCHES (95#/65#) 15 BAR-FACING-BURPEES X3
Posted on 06/08/2014 at 08:25 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOOENRS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.***
Posted on 06/08/2014 at 07:35 PM | Permalink | Comments (0)
06/06/2014
RHYTHM AND BLUES
***REMINDER: JUNE ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (TODAY). THANKS!***
CFS WOD - FRIDAY 6JUN2014
STRENGTH SUPP: SUMO DEADLIFT / STRICT PULL UPS ALTERNATING EMOM FOR 16:00 3 SUMO DEADLIFTS @ 70% OF 1RM BACK SQUAT 5 STRICT PULL UPS
METCON: 20 MINUTE AMRAP: 2 ROUNDS OF "CINDY" (5 PULL UPS, 10 PUSH UPS, 15 AIR SQUATS) 1 ROUND OF "DT" (12 DEADLIFTS, 9 HAND POWER CLEANS, 6 PUSH JERKS @ 155#/105#) *SCORE TOTAL REPS COMPLETED
Posted on 06/06/2014 at 05:36 AM | Permalink | Comments (0)
06/04/2014
APOCALYPTO
***REMINDER: JUNE ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***
CFS WOD - THURSDAY 5JUN2014
OLY: CLEAN COMPLEX 15:00 RUNNING CLOCK 1 POWER CLEAN 1 HANG SQUAT CLEAN 2 FRONT SQUATS 1 FULL CLEAN & JERK X3 *EVERY 2 MINUTES @ 50%, 60% AND 70% **USE REMAINING TIME TO FIND 1RM CLEAN & JERK
METCON: 21 THRUSTERS (95#/65#) 12 C-2-B PULL UPS 400M RUN X3
Posted on 06/04/2014 at 10:37 PM | Permalink | Comments (0)
06/03/2014
FEARLESS
***REMINDER: JUNE ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***
CFS WOD - WEDNESDAY 4JUN2014
STRENGTH: 1 BACK SQUATS EVERY 1:30 @ 90% X7
METCON: 2 MINUTE AMRAP: 250M ROW MAX EFFORT KETTLEBELL SWINGS (55#/35#) 2 MINUTE REST X4 *SCORE TOTAL KBS COMPLETED
Posted on 06/03/2014 at 08:52 PM | Permalink | Comments (0)
06/02/2014
NEW KICKS
***REMINDER: JUNE ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***
CFS WOD - TUESDAY 3JUN2014
SKILL WORK MUSCLE UPS (12:00 RUNNING CLOCK) 3:00 SWING (WORKING BODY CONTROL) 3:00 KIP (WORK TIMING OF KIP-2-PULL) 3:00 TRANSITION (WORK TRANSITION) 3:00 MUSCLE UP ATTEMPTS *COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)
METCON: 1:00 RING DIPS 2:00 HANDSTAND PUSH UPS 3:00 BURPEE BOX JUMPS (24"/20") 4:00 WALL BALLS (20#/14#) 5:00 WALKING LUNGES WITH WALL BALL (20#/14) *SCORE TOTAL REPS COMPLETED
Posted on 06/02/2014 at 08:46 PM | Permalink | Comments (0)
06/01/2014
THE TOWN
***REMINDER: JUNE ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY). THANKS!***
CFS WOD - MONDAY 2JUN2014
OLY: SNATCH COMPLEX EVERY 2 MINUTES @ 100% X3
3 SNATCH DEADLIFTS 3 LOW HANG PULLS 3 HI HANG SHRUGS
TAKE 2 MINUTES TO LOAD @ 80%
3 SNATCHES (FULL) EVERY 2 MINUTES @ 80% X3
METCON: 10-9-8-7-6-5-4-3-2-1 OVERHEAD SQUATS (95#/65#) 100M RUN BETWEEN EACH OHS SET *FINISH WITH A 100M RUN
Posted on 06/01/2014 at 09:14 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.***