FEBRUARY 2016
02/29/2016
COED VOLLEYBALL
Its last minute, but if you are interested in possibly being on a CFS coed volleyball team get with Tal ASAP. Games will be on Monday nights (staring next Monday) at 6:30 and 7:30. The league is through Upward and will cost $50 per person.
Posted on 02/29/2016 at 08:29 PM | Permalink | Comments (0)
DOWEL ROD
CFS WOD - TUESDAY 1MAR2016
STRENGTH: BACK SQUAT (TEST) 20:00 TO ESTABLISH 1RM
METCON: 3:00 400M RUN + MAX PULL UPS 2:00 200M RUN + MAX DOUBLE UNDERS 1:00 100M RUN + MAX FRONT SQUATS (155#/105#) *SCORE = PULL UPS + DOUBLE UNDERS + FRONT SQUATS
Posted on 02/29/2016 at 08:14 PM | Permalink | Comments (0)
02/28/2016
MONGO PALLETS
CFS WOD - MONDAY 29FEB2016
OLY: SNATCH (WEEK 5) 2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS @ 80% EVERY 2:00 X6
METCON: 30 HANG POWER SNATCHES (75#/55#) 30 WALL BALLS (20#/14#) 30 BURPEES 30 WALL BALLS 30 HANG POWER SNATCHES *12:00 TIME CAP
Posted on 02/28/2016 at 06:19 PM | Permalink | Comments (0)
02/25/2016
16.1
CFS WOD - FRIDAY 26FEB2016
OPEN WORKOUT 16.1 (RX): 20:00 AMRAP: 25' OVERHEAD WALKING LUNGE (95#/65#) 8 BAR FACING BURPEES 25" OVERHEAD WALKING LUNGE 8 CHEST-2-BAR PULL UPS
OPEN WORKOUT 16.1 (SCALED): 20:00 AMRAP: 25' FRONT RACK WALKING LUNGE (45#/35#) 8 BAR FACING BURPEES 25" FRONT RACK WALKING LUNGE 8 JUMPING PULL UPS
Posted on 02/25/2016 at 09:06 PM | Permalink | Comments (0)
VIOLENT SPIRIT FINGERS
CFS WOD - THURSDAY 25FEB2016
OLY: CLEAN & JERK (WEEK 2) 5 TOUCH-N-GO CLEANS @ 65% EVERY 1:30 X4
2 SQUAT CLEAN & JERKS @ 65% EVERY 1:00 X5
METCON: 7:00 AMRAP 7 POWER CLEANS (95#/65#) 7 TOES-2-BAR 7 PUSH UPS
SHIRTS WILL BE HERE NEXT FRIDAY!
Posted on 02/25/2016 at 01:33 PM | Permalink | Comments (0)
02/24/2016
OPEN 2016 INFO
CFS Athletes...its about that time. We find out Thursday night what we'll be getting into all weekend, but before we get all cray cray let's hash through a few thangs:
Ya'll know the deal, NO OPEN WORKOUTS WILL BE PERFORMED AT CFS ON MONDAYS. Get 'er done Friday through Sunday.
The gym will be open on Sundays from 2-4PM during the 5 weeks of the Open.
If you are a CFS athlete and you do an Open workout outside of the CFS gym (meaning at another affiliate) you'll need that affiliate to validate your score. Its the athlete's responsibility to ensure that affiliate is registered and capable of validating scores.
Open workouts will be performed during regular gym hours.
A certified judge must be present and must sign your scorecard in order for your score to be validated.
Scorecards will be provided.
We will draw one name from the list of athletes signed up for the Open for a weekly prize pack. WEEK 1 = 1 FREE MONTH AT CFS.
Posted on 02/24/2016 at 09:57 AM | Permalink | Comments (0)
02/23/2016
BREAKFAST NOOGIE
CFS WOD - WEDNESDAY 24FEB2016
SKILL: MUSCLE UPS (WEEK 5) 12:00 MUSCLE UP PROGRESSION WORK
METCON: 20 WALL BALLS (20#/14#) 20 KETTLEBELL SNATCHES-RIGHT (55#/35#) 20 WALL BALLS 20 KETTLEBELL SNATCHES-LEFT X2 *12:00 TIME CAP
Posted on 02/23/2016 at 05:17 PM | Permalink | Comments (0)
02/22/2016
HAPPY DANCE
CFS WOD - TUESDAY 23FEB2016
STRENGTH: BACK SQUAT (WEEK 6) EVERY 1:30 5 REPS @ 70% X3
3 REPS @ 80% X3
1 REP @ 90% X3
USE REMAINING 6:30 TO WORK TO DAY'S 1RM
METCON: BUY IN: 50 DOUBLE UNDERS
21-15-9 DEADLIFTS (225#/155#) BURPEES
CASH OUT: 50 DOUBLE UNDERS *10:00 TIME CAP
Posted on 02/22/2016 at 08:40 PM | Permalink | Comments (0)
02/21/2016
THE BIRD
CFS WOD - MONDAY 22FEB2016
OLY: SNATCH (WEEK 4) 2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS @ 75% EVERY 1:30 X7
METCON: CROSSFIT OPEN WORKOUT 15.2 3:00 TO COMPLETE 2 ROUNDS OF: 10 OVERHEAD SQUATS (95#/65#) 10 CHEST-2-BAR PULL UPS *INCREASE EACH MOVEMENT BY 2 REPS EVERY 3:00 **CONTINUE UNTIL ATHLETE IS UNABLE TO COMPLETE REQUIRED NUMBER OF REPS IN ALLOCATED 3:00
Posted on 02/21/2016 at 08:08 PM | Permalink | Comments (0)
02/18/2016
JUNCTION BOYS
CFS WOD - FRIDAY 19FEB2016
METCON: (COMPARE TO CFS WOD "CINNAMON RAISEN BISCUIT") "KELLY" 400M RUN 30 BOX JUMPS (24"/20"0 30 WALL BALLS (20#/14#) X5 *35:00 TIME CAP
02/17/2016
BATMAN RETURNS
CFS WOD - THURSDAY 18FEB2016
OLY: CLEAN & JERK 5 TOUCH-N-GO CLEANS @ 60% EVERY 1:30 X4
2 SQUAT CLEAN & JERKS @ 60% EVERY 1:00 X5
METCON: CROSSFIT OPEN WORKOUT 15.4 8:00 AMRAP 3 HANDSTAND PUSH UPS 3 CLEANS (185#/125#) 6 HSPU 3 CLEANS 9 HSPU 3 CLEANS 12 HSPU 6 CLEANS...ETC... *ADD 3 HSPU EACH ROUND *ADD 3 CLEANS AFTER EVERY 3 ROUNDS
Posted on 02/17/2016 at 04:23 PM | Permalink | Comments (0)
SHIRT ORDERS
ATTENTION CFS ATHLETES! Shirt money is due to Irene no later than close of business Thursday (Feb. 18th). Make sure you toss it in an envelope with your name on it and get it in the right bucket (the one under the order forms). Checks are made out to "Irene Pothoven". Last chance to look cool in an official CFS Open 3/4 sleeve shirt... #freshtadef
Posted on 02/17/2016 at 12:55 PM | Permalink | Comments (0)
02/16/2016
DAMN THE TORPEDOES
CFS WOD - WEDNESDAY 17FEB2016
SKILL: MUSCLE UPS (WEEK 4) 12:00 MUSCLE UP PROGRESSION WORK
METCON: (COMPARE TO CFS WOD "COWABUNGA") 500M ROW X3 *REST AS NEEDED BETWEEN ATTEMPTS **SCORE = SLOWEST OF 3 ATTEMPTS
Posted on 02/16/2016 at 09:30 PM | Permalink | Comments (0)
02/15/2016
OREO SKILLET
CFS WOD - TUESDAY 16FEB2016
STRENGTH: BACK SQUAT (WEEK 5) EVERY 1:30 5 REPS @ 70% X3
3 REPS @ 80% X3
1 REP @ 90% X3
USE REMAINING 6:30 TO WORK TO DAY'S 1RM
METCON: 21 KNEES-2-ELBOWS 42 DOUBLE UNDERS 7 THRUSTERS (155#/105#) *7:00 TIME CAP
Posted on 02/15/2016 at 09:43 PM | Permalink | Comments (0)
02/14/2016
BLACK SAILS
CFS WOD - MONDAY 15FEB2016
OLY: SNATCH (WEEK 3) 2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS @ 70% EVERY 1:30 X7
METCON: 40 SIT UPS 20 PULL UPS 10 BURPEES 20 PULL UPS 40 SIT UPS *12:00 TIME CAP
Posted on 02/14/2016 at 01:43 PM | Permalink | Comments (0)
02/11/2016
SLAM THE PIG
CFS WOD - FRIDAY 12FEB2016
METCON: 0:00 - 4:00 AMRAP 12 SUMO DEADLIFT HIGH PULLS (95#/65#) 6 HANDSTAND PUSH UPS
4:00 - 6:00 MAX REP BURPEE BOX JUMP OVERS (24"/20")
6:00 - 20:00 FIND 1RM PUSH PRESS
20:00 - 25:00 400M RUN 30 OVERHEAD SQUATS (95#/65#) 20 BURPEES 100 DOUBLE UNDERS
Posted on 02/11/2016 at 08:46 PM | Permalink | Comments (0)
02/10/2016
DOUBLE COVERAGE
CFS WOD - THURSDAY 11FEB2016
OLY: CLEAN & JERK (DE-LOAD) 3 CLEANS + 1 JERK @ 55% EVERY 2:00 X7
METCON: 21-15-9 CLEAN AND JERKS (75#/55#) PULL UPS *8:00 TIME CAP
Posted on 02/10/2016 at 09:05 PM | Permalink | Comments (0)
02/09/2016
SHE-WEE
CFS WOD - WEDNESDAY 10FEB2016
SKILL: MUSCLE UPS (WEEK 3) 12:00 MUSCLE UP PROGRESSION WORK
METCON: 2:00 MAX REP KETTLEBELL SNATCHES-RIGHT (55#/35#) 2:00 MAX REP KETTLEBELL SNATCHES-LEFT 2:00 MAX KETTLEBELL SWINGS
Posted on 02/09/2016 at 07:34 PM | Permalink | Comments (0)
02/08/2016
PUPPYMONKEYBABY
CFS WOD - TUESDAY 9FEB2016
STRENGTH: BACK SQUAT (WEEK 4) EVERY 1:30 7 REPS @ 65% X3
4 REPS @ 75% X3
2 REPS @ 85% X3
USE REMAINING 6:30 TO WORK TO DAY'S 1RM
METCON: 7 THRUSTERS (95#/65#) 5 TOES-2-BAR X7 *10:00 TIME CAP
Posted on 02/08/2016 at 09:22 PM | Permalink | Comments (0)
02/07/2016
FART FACE
CFS WOD - MONDAY 8FEB2016
OLY: SNATCH (WEEK 2) 2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS @ 65% EVERY 1:30 X7
METCON: CROSSFIT OPEN WORKOUT 13.1 17:00 AMRAP 40 BURPEES 30 SNATCHES (75#/45#) 30 BURPEES 30 SNATCHES (135#/75#) 20 BURPEES 30 SNATCHES (165#/100#) 10 BURPEES MAX REP SNATCHES (210#/120#)
02/04/2016
TRASH
CFS WOD - FRIDAY 5FEB2016
METCON: 0:00 - 2:00 BUTCHER PUSH (155#/105#) MAX TOES-2-BAR
2:00 - 4:00 BUTCHER PUSH MAX BURPEES
4:00 - 15:00 FIND MAX UNBROKEN SET OF DOUBLE UNDERS
15:00 - 17:00 BUTCHER PUSH MAX WALL BALLS (20#/14#)
17:00 - 19:00 BUTCHER PUSH MAX SIT UPS
Posted on 02/04/2016 at 10:01 PM | Permalink | Comments (0)
02/03/2016
GOLDEN STATE
CFS WOD - THURSDAY 4FEB2016
OLY: CLEAN & JERK (TEST) 20:00 TO FIND 1RM CLEAN & JERK
METCON: (COMPARE TO CFS WOD "FACE MUSH") "JACKIE" 1000M ROW 50 THRUSTERS (45#/35#) 30 PULL UPS *10:00 TIME CAP
Posted on 02/03/2016 at 09:09 PM | Permalink | Comments (0)
02/02/2016
SHOT CALLER
CFS WOD - WEDNESDAY 3FEB2016
SKILL: MUSCLE UPS (WEEK 2) 12:00 MUSCLE UP PROGRESSION WORK
METCON: 15 KB CURTIS P'S - RIGHT (55#/35#) 30 KETTLEBELL SWINGS 15 KB CURTIS P'S - LEFT
Posted on 02/02/2016 at 06:50 PM | Permalink | Comments (0)
WEEKEND SCHEDULE
DUE TO THE FEBRUARY INDOC CLASS THIS WEEKEND THE SATURDAY OPEN GYM HOURS WILL RUN FROM 10AM-NOON.
Posted on 02/02/2016 at 01:08 PM | Permalink | Comments (0)
02/01/2016
DREUCE
CFS WOD - TUESDAY 2FEB2016
STRENGTH: BACK SQUAT (WEEK 3) EVERY 1:30 7 REPS @ 65% X3
4 REPS @ 75% X3
2 REPS @ 85% X3
USE REMAINING 6:30 TO WORK TO DAY'S 1RM
METCON: CROSSFIT OPEN WORKOUT 14.3 8:00 AMRAP 10 DEADLIFTS (135#/95#) 15 BOX JUMPS (24"/20") 15 DEADLIFTS (185#/135# 15 BOX JUMPS 20 DEADLIFTS (225#/155#) 15 BOX JUMPS 25 DEADLIFTS (275#/185#) 15 BOX JUMPS 30 DEADLIFTS (315#/205#) 15 BOX JUMPS 35 DEADLIFTS (365#/225#0 15 BOX JUMPS