DECEMBER 2015

12/30/2015

CFS NEW YEARS EVE/DAY/WEEKEND SCHEDULE

THURSDAY (NEW YEARS EVE): NO 6 OR 7PM CLASS FRIDAY (NEW YEARS DAY): CLOSED SATURDAY: INDOC 8-10AM AND OPEN GYM 10AM-NOON SUNDAY: INDOC 2-4PM AND OPEN GYM 4-5PM

Posted on 12/30/2015 at 07:11 PM | Permalink | Comments (0)

TURN AROUND, DON'T DROWN

CFS WOD - THURSDAY 31DEC2015

OLY: CLEAN & JERK (WEEK 2) 3 CLEAN PULLS + 2 CLEANS + 1 JERK @ 65% EVERY 2:00 X7

METCON: 21 WALL BALLS (20#/14#) 12 HANG CLEANS (115#/80#) 400M RUN X4 *20:00 TIME CAP

Posted on 12/30/2015 at 07:10 PM | Permalink | Comments (0)

12/29/2015

PROTOTYPE

CFS WOD - WEDNESDAY 30DEC2015

SKILL: PISTOLS / HANDSTANDS (WEEK 3) 6:00 PISTOL PROGRESSION WORK 6:00 HANDSTAND/HANDSTAND PUSH UP WORK

COMPETITION OPTION: 12:00 ALTERNATING EMOM EVEN MINUTES: 14 ALTERNATING PISTOLS ODD MINUTES: 30-50FT HANDSTAND WALK

METCON: 7:00 AMRAP M=35 / F=30 CALORIE ROW 30 KETTLEBELL SWINGS (70#/55#) 25 TOES-2-BAR 20 BURPEES MAX EFFORT DOUBLE UNDERS WITH REMAINING TIME *SCORE = CAL/KBS/T2B/BURPEE REPS + DU REPS

Posted on 12/29/2015 at 04:40 PM | Permalink | Comments (0)

12/28/2015

BOURBON BALLS

CFS WOD - TUESDAY 29DEC2015

STRENGTH: FRONT SQUAT (WEEK 6) 14:00 ALTERNATING EMOM EVEN MINUTES: 1 FRONT SQUAT @ 90% ODD MINUTES: 5 BENT OVER ROWS (DB OR BAR) *7 SETS OF EACH MOVEMENT

METCON: (COMPARE TO "PUMPKIN SPICE") "DIANE" 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS *10:00 TIME CAP

Posted on 12/28/2015 at 09:41 PM | Permalink | Comments (0)

12/27/2015

LIFE EXPECTANCY

CFS WOD - MONDAY 28DEC2015

OLY: SNATCH (WEEK 4) 14:00 ALTERNATING EMOM EVEN MINUTES: 2 HANG SNATCHES ODD MINUTES: 2 FULL SNATCHES *7 SETS OF EACH MOVEMENT **USE 75% OF 1RM FOR BOTH LIFTS

METCON: 10 OVERHEAD SQUATS (95#/65#) 7 CHEST-2-BAR PULL UPS X5 *8:00 TIME CAP

Posted on 12/27/2015 at 04:32 PM | Permalink | Comments (0)

12/22/2015

METRIC SET

CFS WOD - WEDNESDAY 23DEC2015

SKILL: PISTOLS / HANDSTANDS (WEEK 2) 6:00 PISTOL PROGRESSION WORK 6:00 HANDSTAND/HANDSTAND PUSH UP WORK

COMPETITION OPTION: 12:00 ALTERNATING EMOM EVEN MINUTES: 14 ALTERNATING PISTOLS ODD MINUTES: 30-50FT HANDSTAND WALK

METCON: M=25/F=20 CALORIE ROW 30 KETTLEBELL SWINGS (55#/35#) 40 SIT UPS 50 PULL UPS 60 DOUBLE UNDERS *12:00 TIME CAP

Posted on 12/22/2015 at 10:04 PM | Permalink | Comments (0)

12/21/2015

COAL

CFS WOD - TUESDAY 22DEC2015

METCON: "12 BARS OF CHRISTMAS" (COMPARE TO "NO LIFT, NO GIFT") (95#/65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS *START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT JUST LIKE THE "12 DAYS OF CHRISTMAS" SONG (1 DEADLIFT, 2 HANG POWER CLEANS, 1 DEADLIFT, 3 FRONT SQUATS, 2 HANG POWER CLEANS, 1 DEADLIFT...ETC...) **40 MINUTE TIME CAP

Posted on 12/21/2015 at 08:15 PM | Permalink | Comments (0)

12/20/2015

MIKE TOLBERT

CFS WOD - MONDAY 21DEC2015

OLY: SNATCH (WEEK 3) 14:00 ALTERNATING EMOM EVEN MINUTES: 2 HANG SNATCHES ODD MINUTES: 2 FULL SNATCHES *7 SETS OF EACH MOVEMENT **USE 70% OF 1RM FOR BOTH LIFTS

METCON: "DEATH BY BURPEE BOX JUMP OVERS" (24"/20") *WITH A RUNNING CLOCK PERFORM 1 BURPEE BOX JUMP OVER THE FIRST MINUTE, 2 THE SECOND MINUTE, 3 THE THIRD MINUTE...AND SO ON...UNTIL THE ATHLETE IS UNABLE TO COMPLETE THE REQUIRED NUMBER OF REPS IN THE GIVEN MINUTE.

Posted on 12/20/2015 at 08:34 AM | Permalink | Comments (0)

12/17/2015

OVERTIME

CFS WOD - FRIDAY 18DEC2015

METCON: (COMPARE TO "CHEVY") "MORRISON" 50-40-30-20-10 WALL BALLS (20#/14#) BOX JUMPS (24"/20") KETTLEBELL SWINGS (55#/35#) *40:00 TIME CAP

Posted on 12/17/2015 at 09:33 PM | Permalink | Comments (0)

12/16/2015

THE BIG SHORT

CFS WOD - THURSDAY 17DEC2015

OLY: CLEAN & JERK (WEEK 1) 3 CLEAN PULLS + 2 CLEANS + 1 JERK @ 60% EVERY 2:00 X7

METCON: (COMPARE TO "LILLY") "FREDDY'S REVENGE' 5 SHOULDER-2-OVERHEADS (185#/125#) 10 BURPEES X5 *10:00 TIME CAP

12/15/2015

INMAN BEAR

CFS WOD - WEDNESDAY 16DEC2015

SKILL: PISTOLS / HANDSTANDS (WEEK 1) 5:00 PISTOL PROGRESSION WORK 5:00 HANDSTAND/HANDSTAND PUSH UP WORK

COMPETITION OPTION: 10:00 ALTERNATING EMOM EVEN MINUTES: 14 ALTERNATING PISTOLS ODD MINUTES: 30-50FT HANDSTAND WALK

METCON: M=50/F=40 CALORIE ROW 75 DOUBLE UNDERS 25 TOES-2-BAR 50 DOUBLE UNDERS *12:00 TIME CAP

Posted on 12/15/2015 at 06:38 PM | Permalink | Comments (0)

12/14/2015

STOCKING STUFFER

CFS WOD - TUESDAY 15DEC2015

STRENGTH: FRONT SQUAT (WEEK 5) 14:00 ALTERNATING EMOM EVEN MINUTES: 2 FRONT SQUATS @ 85% ODD MINUTES: 5 BENT OVER ROWS (DB OR BAR) *7 SETS OF EACH MOVEMENT

METCON: 20:00 AMRAP: 21 THRUSTERS (95#/65#) 18 PULL UPS 15 BURPEES *SCORE TOTAL REPS COMPLETED

Posted on 12/14/2015 at 07:12 PM | Permalink | Comments (0)

12/12/2015

BROTHERS FIGHT

CFS WOD - MONDAY 14DEC2015

OLY: SNATCH (WEEK 2) 14:00 ALTERNATING EMOM EVEN MINUTES: 3 HANG SNATCHES ODD MINUTES: 2 FULL SNATCHES *7 SETS OF EACH MOVEMENT **USE 65% OF 1RM FOR BOTH LIFTS

METCON: TABATA SNATCH (75#/55#) TABATA SIT UPS TABATA OVERHEAD SQUATS (75#/55#) TABATA PUSH UPS *SCORE TOTAL REPS COMPLETED

Posted on 12/12/2015 at 03:08 PM | Permalink | Comments (0)

12/10/2015

RARE MEAT

CFS WOD - FRIDAY 11DEC2015

METCON: 0:00 - 8:00 AMRAP 30 RING DIPS 40 BOX JUMPS (24"/20") 50 KETTLEBELL SWINGS (55#/35#)

8:00 - 21:00 FIND 1RM RACK JERK

21:00 - 27:00 800M RUN MAX SHOULDER-2-OVERHEAD (75#/55#) *SCORE = AMRAP REPS + LOAD + AMRAP REPS (800M RUN = 80 REPS)

Posted on 12/10/2015 at 11:05 PM | Permalink | Comments (0)

12/09/2015

CREATURE

CFS WOD - THURSDAY 10DEC2015

OLY: CLEAN & JERK (DE-LOAD) 2 CLEANS + 1 JERK @ 55% X7

METCON: 7:00 AMRAP 5 TOES-2-BAR 5 DB HANG SQUAT SNATCHES (50#/30#) 5 HANDSTAND PUSH UPS

Posted on 12/09/2015 at 10:35 PM | Permalink | Comments (0)

12/08/2015

PODCAST

CFS WOD - WEDNESDAY 9DEC2015

SKILL: ROPE CLIMBS (WEEK 6 - FINAL WEEK) 15:00 ROPE CLIMB PROGRESSION/WORK

COMPETITION OPTION: 14:00 ALTERNATING EMOM 3 ROPE CLIMBS / 1 LEGLESS ROPE CLIMB *7 SETS OF EACH MOVEMENTS

METCON: 5 BURPEES 2 CHEST-2-BAR PULL UPS X30 *18:00 TIME CAP **ANYTHING GOES ON C-2-B PULL UPS...JUMPING, BOXES, BANDS, ETC.)

Posted on 12/08/2015 at 10:04 PM | Permalink | Comments (0)

12/07/2015

PILGRIMS VS DINOSAURS

CFS WOD - TUESDAY 8DEC2015

STRENGTH: FRONT SQUAT (WEEK 4) 14:00 ALTERNATING EMOM EVEN MINUTES: 2 FRONT SQUATS @ 80% ODD MINUTES: 5 BENT OVER ROWS (DB OR BAR) *7 SETS OF EACH MOVEMENT

METCON: M = 1000M ROW / F = 800M ROW 100 WALL BALLS (20#/14#) *12:00 TIME CAP

Posted on 12/07/2015 at 09:27 PM | Permalink | Comments (0)

12/06/2015

CAR CHASE

CFS WOD - MONDAY 7DEC2015

OLY: SNATCH (WEEK 1) 14:00 ALTERNATING EMOM EVEN MINUTES: 3 HANG SNATCHES ODD MINUTES: 2 FULL SNATCHES *7 SETS OF EACH MOVEMENT **USE 60% OF 1RM FOR BOTH LIFTS

METCON: "ISAGRANNIE" 6 POWER SNATCHES (135#/95#) 30 DOUBLE UNDERS 6 CLEAN & JERKS (135#/95#) 30 SIT UPS X5 *20:00 TIME CAP

Posted on 12/06/2015 at 07:08 PM | Permalink | Comments (0)

12/03/2015

WEEKEND SCHEDULE

The December Indoc Class will be going on this weekend. Please take a look at the revised weekend gym schedule below (NOTE: Open gym session will shut down at NOON).

Saturday Indoc Class: 8-10AM Open Gym: 10AM-NOON

Sunday Indoc Class: 2-4PM

Posted on 12/03/2015 at 02:27 PM | Permalink | Comments (0)

SLOBBERKNOCKER

CFS WOD - FRIDAY 4DEC2015

METCON: 0:00 - 15:00 5 ROUNDS OF "CINDY" (5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS) "ISABELLE" (30 SNATCHES @ 135#/95#) 5 ROUNDS OF "CINDY" "ISABELLE"...ETC...ETC...ETC...

15:00 - 25:00 FIND 5 RM BACK SQUAT

25:00 - 29:00 200M RUN 30 KETTLEBELL SWINGS (70#/55#) MAX DOUBLE UNDERS *SCORE = AMRAP REPS + LOAD + AMRAP REPS **200M RUN = 20 REPS

12/02/2015

NEAR MISS

CFS WOD - THURSDAY 3DEC2015

OLY: CLEAN & JERK (TEST) 15:00 TO FIND 1RM CLEAN & JERK

METCON: M=60/F=50 CALORIE ROW 50 BURPEES 40 HANG CLEANS (115#/80#) *12:00 TIME CAP

Posted on 12/02/2015 at 08:32 PM | Permalink | Comments (0)

12/01/2015

BUG-A-SALT

CFS WOD - WEDNESDAY 2DEC2015

SKILL: ROPE CLIMBS (WEEK 5) 15:00 ROPE CLIMB PROGRESSION/WORK