SEPTEMBER 2015
09/30/2015
MARIO CART
CFS WOD - THURSDAY 1OCT2015
OLY: CLEAN (TEST) 15 MINUTES TO ESTABLISH 1RM
METCON: 6 MINUTE AMRAP: 1 DEADLIFT + 1 HANG CLEAN + 1 SHOULDER-2-OVERHEAD (95#/65#) 2 DL + 2 HC + 2 S2O 3...ETC...
Posted on 09/30/2015 at 10:02 PM | Permalink | Comments (0)
HUMPTY DUMPTY
CFS WOD - WEDNESDAY 30SEP2015
SKILL: DOUBLE UNDERS AND MUSLCE UPS (BAR OR RING) 14 MINUTES ALTERNATING EMOM *ATHLETES PICK A MULTIPLE OF 10 REPS FOR DOUBLE UNDERS EACH MINUTE **ATHLETES CHOOSE A PROGRESSION OR PICK A NUMBER OF REPS FOR MUSLCE UPS ***7 SETS OF EACH MOVEMENT
METCON: 100 KETTLEBELL SWINGS (70#/55#) *PERFORM 5 BURPEES EMOM **START WITH KBS ***15 MINUTE TIME CAP
Posted on 09/30/2015 at 01:41 PM | Permalink | Comments (0)
09/28/2015
CINNAMON RAISIN BISCUIT
CFS WOD - TUESDAY 29SEP2015
STRENGTH: PAUSE (3 SECONDS) BACK SQUAT (WEEK 2) EVERY 2 MINUTES 5 @ 60% X5
METCON: "KELLY" 400M RUN 30 BOX JUMPS (24"/20") 30 WALL BALLS (20#/14#) X5 *30 MINUTE TIME CAP
Posted on 09/28/2015 at 08:25 PM | Permalink | Comments (0)
09/27/2015
MOGADISHU
CFS WOD - MONDAY 28SEP2015
OLY: SNATCH (TEST) 15 MINUTES TO ESTABLISH 1RM
METCON: 21-15-9 OVERHEAD SQUATS (95#/65#) TOES-2-BAR *8 MINUTE TIME CAP
Posted on 09/27/2015 at 05:15 PM | Permalink | Comments (0)
09/24/2015
THE CHRONIC
CFS WOD - FRIDAY 25SEP2015
METCON: 25:00 RUNNING CLOCK (NO PROGRAMMED REST)
0:00 - 4:00 AMRAP: 400M RUN 10 CLEAN & JERKS (135#/95#) MAX CLEAN & JERKS (115#/80#)
4:00 - 19:00 15 MINUTES TO ESTABLISH 3 RM FRONT SQUAT
19:00 - 25:00 AMRAP: 10 KETTLEBELL SWINGS (55#/35#) 8 PUSH (HR) UPS 6 CHEST-2-BAR PULL UPS *SCORE = TOTAL AMRAP REPS + 3RM FRONT SQUAT
Posted on 09/24/2015 at 09:07 PM | Permalink | Comments (0)
09/23/2015
SINK NOGGIN'
CFS WOD - THURSDAY 24SEP2015
OLY: CLEAN (FINAL WEEK) EVERY 1:30 2 HOVER CLEANS @ 80% X7
METCON: 10 DEADLIFTS (185#/135#) 15 WALL BALLS (20#/14#) X5 *12 MINUTE TIME CAP
Posted on 09/23/2015 at 10:35 PM | Permalink | Comments (0)
09/22/2015
EAZY-E
CFS WOD - WEDNESDAY 23SEP2015
SKILL: HANDSTAND PUSH UPS AND PULL UPS (FINAL WEEK) 10 MINUTES OF HANDSTAND PUSH UP WORK 10 MINUTES OF PULL UP WORK
METCON: 100 DOUBLE UNDERS 50 CALORIE ROW 30 PULL UPS *10 MINUTE TIME CAP **COMPARE TO "BACK SWEAT" FROM 9/3/14
Posted on 09/22/2015 at 08:12 PM | Permalink | Comments (0)
09/21/2015
SUPER BEETLE
CFS WOD - TUESDAY 22SEP2015
STRENGTH: PAUSE (3 SECONDS) BACK SQUAT (WEEK 1) EVERY 2 MINUTES 5 @ 55% X5
METCON: 7 MINUTE AMRAP: 7 GOBLET SQUATS (55#/35#) 7 BOX JUMPS (24"/20") 7 BURPEES
Posted on 09/21/2015 at 10:32 PM | Permalink | Comments (0)
09/20/2015
THE POSTMAN
CFS WOD - MONDAY 21SEP2015
OLY: SNATCH (FINAL WEEK) EVERY 1:30 3 @ 80% X3
2 @ 90% X3
1 @ 100% X3
METCON: 21 HANG POWER SNATCHES (75#/55#) 7 KNEES-2-ELBOW X3 *8 MINUTE TIME CAP
Posted on 09/20/2015 at 03:12 PM | Permalink | Comments (1)
09/17/2015
POWER HOUR WITH AARON P (BENCH PRESS)
Aaron P will be conducting the 3rd and final (for now) installment of his Powerlifting mini-seminar/series starting this Saturday (September 19th) at 8AM for CFS Athletes.
This week...gainz...big poppa pump...development of chesticles...THE BENCH PRESS. "Aw naw." "This is a CrossFit gym." "We don't do the Bench Press." "What's next...curls?" Yup, we're gonna turn the world upside down. Benching is an awesome tool to add to your bag and Big Aaron P gots some knowledge to drop on you that will make you a better overall athlete. And, seriously...who doesn't want a big ol' 1RM Bench Press number? Give Tal a shout if you plan on attending so that we can get an idea on how many to expect. Ya'll come on in and get your strong on.
09/17/2015
RZA
CFS WOD - FRIDAY 18SEP2015
METCON: 26:00 RUNNING CLOCK (NO PROGRAMMED REST)
0:00 - 6:00 1:00 CALORIE ROW 1:00 WALL BALLS (20#/14#) 1:00 SHOULDER-2-OVERHEAD (95#/65#) X2
6:00 - 20:00 14 MINUTES TO ESTABLISH 1RM WEIGHTED DIP
20:00 - 26:00 1:00 CALORIE ROW 1:00 WALKING LUNGE (R + L = 1) 1:00 SUMO DEADLIFT HIGH PULL (95#/65#) X2 *SCORE = TOTAL AMRAP REPS + WEIGHTED DIP LOAD
Posted on 09/17/2015 at 06:37 PM | Permalink | Comments (0)
09/16/2015
QUIET RIOT
CFS WOD - THURSDAY 17SEP2015
OLY: CLEAN (WEEK 5) EVERY 1:30 2 HOVER CLEANS @ 75% X7
METCON: 40 DOUBLE UNDERS 9 POWER CLEANS (185#/125#) 30 DOUBLE UNDERS 6 SQUAT CLEANS 20 DOUBLE UNDERS 3 CLEAN & JERKS 30 DOUBLE UNDERS 6 SQUAT CLEANS 40 DOUBLE UNDERS 9 POWER CLEANS *15 MINUTE TIME CAP
Posted on 09/16/2015 at 05:42 PM | Permalink | Comments (0)
09/15/2015
BIG BENNY
CFS WOD - WEDNESDAY 16SEP2015
SKILL: HANDSTAND PUSH UPS AND PULL UPS 10 MINUTES OF HANDSTAND PUSH UP WORK 10 MINUTES OF PULL UP WORK
METCON: "ANGIE" 100 PULL UPS 100 PUSH UPS 100 SIT UPS 100 AIR SQUATS *NO PARTITIONING **30 MINUTE TIME CAP
Posted on 09/15/2015 at 09:47 PM | Permalink | Comments (0)
09/14/2015
SMOOTH OPERATOR
CFS WOD - TUESDAY 15SEP2015
STRENGTH: BACK SQUAT (DELOAD) 6 REPS @ 55% EVERY 2 MINUTES X5
METCON: 600M RUN 25 KETTLEBELL SWINGS (55#/35#) 10 TOES-2-BAR X3 *20 MINUTE TIME CAP
Posted on 09/14/2015 at 10:20 PM | Permalink | Comments (0)
09/13/2015
SALT BLOCK
CFS WOD - MONDAY 14SEP2015
OLY: SNATCH (WEEK 4) EMOM 3 @ 80% X3
2 @ 85% X3
1 @ 90% X3
METCON: 21-18-15-12-9-6-3 THRUSTERS (85#/55#) BURPEES *18 MINUTE TIME CAP
Posted on 09/13/2015 at 02:56 PM | Permalink | Comments (0)
09/10/2015
TERD FERGUSON
CFS WOD - FRIDAY 11SEP2015
METCON: 27:00 RUNNING CLOCK (NO PROGRAMMED REST)
0:00 - 7:00 7 MINUTE AMRAP: 50 CALORIE ROW 40 PUSH UPS (HR) 30 OHS (95/65) 20 PULL UPS 10 SUMO DEADLIFT HIGH PULLS (95#/65#)
7:00 - 20:00 15 MINUTES TO ESTABLISH 1RM SHOULDER PRESS
20:00 - 27:00 7 MINUTE AMRAP: 25 BOX JUMPS (24"/20") 25 WALL BALLS (20#/14#) 600M RUN MAX SHOULDER-2-OVERHEAD (95#/65#) *SCORE = TOTAL AMRAP REPS + SHOULDER PRESS LOAD
Posted on 09/10/2015 at 04:37 PM | Permalink | Comments (0)
09/09/2015
TWO HANDS
CFS WOD - THURSDAY 10SEP2015
OLY: CLEAN (WEEK 4) EVERY 1:30 2 HOVER CLEANS @ 70% X7
METCON: 7 BURPEES 7 DEADLIFTS (185#/125#) 7 TOES-2-BAR X7 *12 MINUTE TIME CAP
Posted on 09/09/2015 at 10:13 PM | Permalink | Comments (0)
09/08/2015
BANE
CFS WOD - WEDNESDAY 9SEP2015
SKILL: HANDSTAND PUSH UPS AND PULL UPS 10 MINUTES OF HANDSTAND PUSH UP WORK 10 MINUTES OF PULL UP WORK
METCON: 10 KETTLEBELL SWINGS (55#/35#) 40 SIT UPS 400M RUN 20 KBS 20 SIT UPS 400M RUN 40 KBS 10 SITUPS 400M RUN *16 MINUTE TIME CAP
Posted on 09/08/2015 at 10:19 PM | Permalink | Comments (0)
09/07/2015
REELZ
CFS WOD - TUESDAY 8SEP2015
STRENGTH: BACK SQUAT (WEEK 4) 15:00 RUNNING CLOCK FIND 1RM BACK SQUAT FOR THE DAY
METCON: 25 CHEST-2-BAR PULL UPS 15 FRONT SQUATS (185#/125#) 5 SHOULDER-2-OVERHEAD (185#/125#) *10 MINUTE TIME CAP
Posted on 09/07/2015 at 07:21 PM | Permalink | Comments (0)
09/06/2015
OBLIVION
CFS WOD - MONDAY 7SEP2015
OLY: SNATCH (WEEK 3) EMOM 3 @ 75% X3
2 @ 80% X3
1 @ 85% X3
METCON: "OPEN WORKOUT 11.1 / 14.1" 10 MINUTE AMRAP: 30 DOUBLE UNDERS 10 POWER SNATCHES (75#/55#)
09/06/2015
LABOR DAY SCHEDULE
THE GYM WILL BE OPEN FROM 8-11AM ON LABOR DAY (MONDAY) IN AN "OPEN GYM" FORMAT. THERE WILL BE NO REGULARLY SCHEDULED CLASSES.
TUESDAY-FRIDAY WILL GO AS SCHEDULED.
Posted on 09/06/2015 at 04:29 PM | Permalink | Comments (0)
09/04/2015
SATURDAY SCHEDULE
WE HAVE OUR SEPTEMBER INDOC CLASS TOMORROW (SATURDAY) MORNING FROM 8-10AM.
OPEN GYM HOURS ARE 10AM-NOON.
Posted on 09/04/2015 at 08:33 PM | Permalink | Comments (0)
DRAFT NIGHT
CFS WOD - FRIDAY 4SEP2015
METCON: 27:00 RUNNING CLOCK (NO PROGRAMMED REST)
0:00 - 6:00 6 MINUTE AMRAP: 3 SHOULDER-2-OVERHEAD (135#/95#) 6 BOX JUMPS (24"/20")
6:00 - 21:00 15 MINUTES TO ESTABLISH 1RM COMPLEX: 1 CLEAN + 1 HANG CLEAN + 1 THRUSTER
21:00 - 27:00 6 MINUTE AMRAP: 800M RUN 50 PULL UPS MAX BURPEES *SCORE = TOTAL AMRAP REPS + COMPLEX LOAD
Posted on 09/04/2015 at 06:36 AM | Permalink | Comments (0)
09/02/2015
3:10 TO YUMA
CFS WOD - THURSDAY 3SEP2015
OLY: CLEAN (WEEK 3) EVERY 1:30 3 HOVER CLEANS @ 65% X7
METCON: 30 AIR SQUATS 10 RING DIPS 10 HANG POWER CLEANS (135#/95#) X3 *15 MINUTE TIME CAP
Posted on 09/02/2015 at 09:59 PM | Permalink | Comments (0)
09/01/2015
DARK KNIGHT
CFS WOD - WEDNESDAY 2SEP2015
SKILL: HANDSTAND PUSH UPS AND PULL UPS 10 MINUTES OF HANDSTAND PUSH UP WORK 10 MINUTES OF PULL UP WORK
METCON: 30 KETTLEBELL HANG SNATCH-RIGHT (55#/35#) 30 PUSH UPS (HR) 60 WALKING LUNGES (L + R = 2) 30 PUSH UPS 30 KETTLEBELL HANG SNATCH-LEFT *12 MINUTE TIME CAP