AUGUST 2014
08/31/2014
OATMEAL CREAM PIE
CFS WOD - MONDAY 1SEP2014
OLY: SNATCH EVERY 2 MINUTES 1 HI-HANG + 1 LO-HANG + 1 FULL @ 65% X5
METCON: 12-15-9 POWER SNATCHES (95#/65#) BURPEES
Posted on 08/31/2014 at 10:51 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
LABOR DAY (MONDAY 1SEP2014) SCHEDULE: OPEN GYM SESSION 8-11AM
TUESDAY, WEDNESDAY, THURSDAY AND FRIDAY WILL HAVE NOONERS AND ALL CLASSES WILL GO AS SCHEDULED.
WEEKEND (6-7SEP2014) SCHEDULE: INDOC CLASS (SATURDAY) 8-10AM OPEN GYM 10-11AM INDOC CLASS (SUNDAY) 2-4PM OPEN GYM 4-5PM
Posted on 08/31/2014 at 07:02 AM | Permalink | Comments (0)
08/28/2014
PATURWEVENIA
CFS WOD - FRIDAY 29AUG2014
STRENGTH SUPP: 2 BENCH PRESS EVERY 1:30 X5
5 BULGARIAN SPLIT SQUAT (EACH LEG) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOADS FROM LAST WEEK
METCON: 20 MINUTE AMRAP: 4 CHEST-2-BAR PULL UPS 8 KETTLEBELL SWINGS (55#/35#) 12 WALKING LUNGE STEPS
Posted on 08/28/2014 at 10:50 PM | Permalink | Comments (0)
08/27/2014
THE POLE
CFS WOD - THURSDAY 28AUG2014
OLY: CLEAN & JERK EVERY 2 MINUTES 1 HI-HANG CLEAN + 1 LO-HANG CLEAN + 1 CLEAN & JERK @ 65% X5 *FULL DEPTH CLEANS
METCON: 11 MINUTE AMRAP: 20 WALL BALLS (20#/14#) 10 HANG POWER CLEANS (135#/95#) *SCORE TOTAL REPS COMPLETED
Posted on 08/27/2014 at 08:18 PM | Permalink | Comments (0)
08/26/2014
VINEGAR FLY TRAP
CFS WOD - WEDNESDAY 27AUG2014
STRENGTH: BACK SQUAT EVERY 3 MINUTES 10 REPS @ 60% X3
METCON: 50 DUMBELL SNATCHES (50/30) 25 DOUBLE UNDERS 40 PUSH UPS (HR) 20 DOUBLE UNDERS 30 TOES-2-BAR 15 DOUBLE UNDERS X2
Posted on 08/26/2014 at 08:33 PM | Permalink | Comments (0)
08/25/2014
COUP
CFS WOD - TUESDAY 26AUG2014
SKILL: HANDSTAND PUSH UP 9:00 RUNNING CLOCK 0:00 - 2:00 MAX EFFORT HSPU (OR HSPU PROGRESSION MODIFICATION) 2:00 - 5:00 REST 5:00 - 9:00 EVERY MINUTE ON THE MINUTE PERFORM: 50% OF MAX EFFORT HSPU (USE ATTEMPT ABOVE) (EXAMPLE: MAX EFFORT = 12; 6 REPS EMOM X4)
METCON: 1:00 BURPEE BOX JUMPS (20" M/F) 1:00 CALORIE ROW 1:00 REST 2:00 BURPEE BOX JUMPS 2:00 CALORIE ROW 2:00 REST 3:00 BURPEE BOX JUMPS 3:00 CALORIE ROW *SCORE TOTAL REPS COMPLETED
Posted on 08/25/2014 at 09:33 PM | Permalink | Comments (0)
08/24/2014
KOCCER
CFS WOD - MONDAY 25AUG2014
OLY: SNATCH EVERY 2 MINUTES 1 HI-HANG + 1 LO-HANG + 1 FULL @ 60% X5
METCON: 30 OVERHEAD SQUATS (75#/55#) 30 PULL UPS 600M RUN X3
Posted on 08/24/2014 at 09:14 PM | Permalink | Comments (0)
08/21/2014
TO THE BULB
CFS WOD - FRIDAY 22AUG2014
STRENGTH SUPP: 3 BENCH PRESS EVERY 1:30 X5
5 BULGARIAN SPLIT SQUAT (EACH LEG) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOADS FROM LAST WEEK
METCON: 500M ROW 25 BURPEES 50 KETTLEBELL SWINGS (55#/35#)
Posted on 08/21/2014 at 10:52 PM | Permalink | Comments (0)
08/20/2014
DUSTY RHODES
CFS WOD - THURSDAY 21AUG2014
OLY: CLEAN & JERK EVERY 2 MINUTES 1 HI-HANG CLEAN + 1 LO-HANG CLEAN + 1 CLEAN & JERK @ 60% X5 *FULL DEPTH CLEANS
METCON: 1-2-3-4-5-6-7-8-9-10 SQUAT CLEANS (95#/65#) 10-9-8-7-6-5-4-3-2-1 TOES-2-BAR
Posted on 08/20/2014 at 08:27 PM | Permalink | Comments (0)
08/19/2014
RIVERBOAT RON
CFS WOD - WEDNESDAY 20AUG2014
STRENGTH: FRONT SQUAT (DE-LOAD) EVERY 3 MINUTES 10 REPS @ 55% X3
METCON: "MCGHEE" 30 MINUTE AMRAP: 5 DEADLIFTS (275#/185#) 13 PUSH UPS 9 BOX JUMPS (24"/20")
08/18/2014
THE EXPENDABLES
CFS WOD - TUESDAY 19AUG2014
SKILL: HANDSTAND PUSH UP 9:00 RUNNING CLOCK 0:00 - 2:00 MAX EFFORT HSPU (OR HSPU PROGRESSION MODIFICATION) 2:00 - 5:00 REST 5:00 - 9:00 EVERY MINUTE ON THE MINUTE PERFORM: 50% OF MAX EFFORT HSPU (USE ATTEMPT ABOVE) (EXAMPLE: MAX EFFORT = 12; 6 REPS EMOM X4)
METCON: 7 CHEST-2-BAR PULL UPS 14 ABMAT SIT UPS 21 DOUBLE UNDERS X5
Posted on 08/18/2014 at 10:41 PM | Permalink | Comments (0)
08/17/2014
RON RIVERA
CFS WOD - MONDAY 18AUG2014
OLY: SNATCH (DE-LOAD) EVERY 2:00 5 TOUCH-N-GO REPS @ 55% X5 *FULL DEPTH
METCON: 30 POWER SNATCHES (75#/55#) 50 WALL BALLS (20#/14#) 20 POWER SNATCHES 50 WALL BALLS 10 POWER SNATCHES
Posted on 08/17/2014 at 09:03 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 08/17/2014 at 08:59 PM | Permalink | Comments (0)
08/14/2014
OLD MAN'S FOOT PRANK
CFS WOD - FRIDAY 15AUG2014
STRENGTH SUPP: 4 BENCH PRESS EVERY 1:30 X5
5 BULGARIAN SPLIT SQUAT (EACH LEG) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOADS FROM LAST WEEK
METCON: 12 MINUTE AMRAP: 1 MILE RUN MAX CALORIE ROW
Posted on 08/14/2014 at 10:06 PM | Permalink | Comments (0)
08/13/2014
SEED
CFS WOD - THURSDAY 14AUG2014
OLY: CLEANS (DE-LOAD) EVERY 2 MINUTES 5 TOUCH-N-GO REPS @ 55% X5
METCON: 8 DEADLIFTS (225#/155#) 24FT BURPEE BROAD JUMP AWAY FROM THE BAR 24FT BEAR CRAWL BACK TO THE BAR X4 *24FT = 4 MATS
Posted on 08/13/2014 at 09:17 PM | Permalink | Comments (0)
08/12/2014
NOOKIE
CFS WOD - WEDNESDAY 13AUG2014
STRENGTH: FRONT SQUAT TEST 15:00 RUNNING CLOCK
5 @ 60% 3 @ 70% 1 @ 80% *USE REMAINING TIME TO FIND NEW 1RM FRONT SQUAT
METCON: "DEATH BY THRUSTERS" (95#/65#) 1 ON MINUTE 1, 2 ON MINUTE 2, 3 ON MINUTE 3...UNTIL ATHLETE FAILS TO COMPLETE THE REQUIRED AMOUNT OF REPS IN THE MINUTE PROVIDED.
Posted on 08/12/2014 at 11:33 PM | Permalink | Comments (0)
08/11/2014
LOVE HAMMER
CFS WOD - TUESDAY 12AUG2014
SKILL: HANDSTAND PUSH UP 9:00 RUNNING CLOCK 0:00 - 2:00 MAX EFFORT HSPU (OR HSPU PROGRESSION MODIFICATION) 2:00 - 5:00 REST 5:00 - 9:00 EVERY MINUTE ON THE MINUTE PERFORM: 50% OF MAX EFFORT HSPU (USE ATTEMPT ABOVE) (EXAMPLE: MAX EFFORT = 12; 6 REPS EMOM X4)
METCON: 15 PULL UPS 30 SIT UPS 15 BURPEES 30 PUSH UPS (HR) 15 TOES-2-BAR 30 RING DIPS 15 TOES-2-BAR 30 PUSH UPS (HR) 15 BURPEES 30 SIT UPS 15 PULL UPS
Posted on 08/11/2014 at 06:45 PM | Permalink | Comments (1)
08/10/2014
TANK TOPS
CFS WOD - MONDAY 11AUG2014
OLY: SNATCH TEST 15:00 RUNNING CLOCK
EVERY 1:30: 1 HANG SNATCH + 1 SNATCH @ 60% 1 HANG SNATCH + 1 SNATCH @ 70% 1 HANG SNATCH + 1 SNATCH @ 80% *USE REMAINING TIME TO ESTABLISH NEW 1RM SNATCH
METCON: 9 MINUTE AMRAP: 3 SNATCHES (135#/85#) 21 DOUBLE UNDERS *SCORE TOTAL REPS COMPLETED **SNATCHES ARE FULL DEPTH
Posted on 08/10/2014 at 07:34 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
THERE WILL BE NOONERS EVERY DAY. ALL CLASSES WILL GO AS SCHEDULED.
Posted on 08/10/2014 at 07:29 PM | Permalink | Comments (0)
08/07/2014
PRESEASON FOOTBALL
CFS WOD - FRIDAY 8AUG2014
STRENGTH SUPP: 5 BENCH PRESS EVERY 1:30 X5 5 BULGARIAN SPLIT SQUAT (EACH LEG) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOADS FROM LAST WEEK
METCON: 50 WALL BALLS (20#/14#) 50 BOX JUMPS (24"/20") 2 MINUTE REST 40 WALL BALLS 40 BOX JUMPS 1 MINUTE REST 30 WALL BALLS 30 BOX JUMPS
08/06/2014
PEACH MILKSHAKE
CFS WOD - THURSDAY 7AUG2014
OLY: CLEAN & JERK TEST 15:00 RUNNING CLOCK
EVERY 2 MINUTES: 1 HANG CLEAN + 1 CLEAN & JERK @ 60% 1 HANG CLEAN + 1 CLEAN & JERK @ 70% 1 HANG CLEAN + 1 CLEAN & JERK @ 80% *USE REMAINING TIME TO ESTABLISH NEW 1RM CLEAN & JERK
METCON: "GRACE" 30 CLEAN & JERKS (135#/95#)
Posted on 08/06/2014 at 11:17 PM | Permalink | Comments (0)
08/05/2014
EMOTIONAL STABILITY
CFS WOD - WEDNESDAY 6AUG2014
STRENGTH: FRONT SQUAT 15 REPS AT 75% *IF ATHLETE WAS UNABLE TO COMPLETE THE ENTIRE SET LAST WEEK (70%) THEY SHOULD RE-ATTEMPT
METCON: 7 MINUTE AMRAP: 7 DEADLIFTS (225#/155#) 7 HANDSTAND PUSH UPS 7 PULL UPS *SCORE TOTAL REPS COMPLETED
Posted on 08/05/2014 at 06:38 PM | Permalink | Comments (0)
08/04/2014
SKRUNKLE
CFS WOD - TUESDAY 5AUG2014
SKILL: 20 YARD SHUTTLE 5/10/5 EMOM X10 *START AT THE START LINE, RUN OUT 5 YARDS AND BACK TO THE START LINE, RUN OUT 10 YARDS AND BACK TO THE START LINE, RUN OUT 5 YARDS AND BACK THROUGH THE START LINE
METCON: 400M RUN 50 DOUBLE UNDERS 50 KETTLEBELL SWINGS (55#/35#) 50 DOUBLE UNDERS 400M RUN
Posted on 08/04/2014 at 10:09 PM | Permalink | Comments (0)
08/03/2014
POSITIVE PUMPKIN
CFS WOD - MONDAY 4AUG2014
OLY: SNATCH COMPLEX EVERY 2 MINUTES X5
1 HANG SNATCH @ 80% + 1 SNATCH @ 90%
METCON: 21-15-9 OVERHEAD SQUATS (95#/65#) BURPEES TOES-2-BAR
Posted on 08/03/2014 at 09:06 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
THERE WILL BE A NOONER EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.
DUE TO THE INDOC CLASS THIS WEEKEND, WE WILL BE USING A MODIFIED OPEN GYM SCHEDULE THIS WEEKEND: SATURDAY: 10-11AM SUNDAY: 4-5PM