FEBRUARY 2017
02/28/2017
20170301
WEDNESDAY
OLY: CLEAN & JERK 6:00 ALTERNATING EMOM EVEN MINUTES = 4 CLEANS ODD MINUTES = 4 JERKS
6:00 ALTERNATING EMOM EVEN MINUTES = 3 CLEANS ODD MINUTES = 3 JERKS
6:00 ALTERNATING EMOM EVEN MINUTES = 2 CLEANS ODD MINUTES = 2 JERKS
*ATHLETE CHOOSES LOADS
METCON: (COMPARE TO CFS WORKOUT "OREO SKILLET") 21 KNEES-2-ELBOWS 42 DOUBLE UNDERS 7 THRUSTERS (155#/105#)
*7:00 TIME CAP
Posted on 02/28/2017 at 09:21 PM | Permalink | Comments (0)
02/27/2017
20170228
TUESDAY
STRENGTH (WEEK 2): BACK SQUAT EVERY 2:00 5 BACK SQUATS X8 *USE 1ST 3 SETS TO WORK UP TO THE ATHLETE'S 5RM FOR THE DAY AND USE THAT SAME LOAD FOR THE REMAINING 5 SETS
METCON: 15 RING DIPS 30 CURTIS P'S (95#/65#) 15 RING DIPS
*8:00 TIME CAP **CURTIS P = HANG SQUAT CLEAN + FRONT RACK LUNGE (RIGHT) + FRONT RACK LUNGE (LEFT) + PUSH PRESS
Posted on 02/27/2017 at 08:30 PM | Permalink | Comments (0)
02/26/2017
20170227
MONDAY
OLY (WEEK 4): SNATCH BALANCE EVERY 1:30 2 SNATCH BALANCES @ 100% OF 1RM SNATCH X5 *INCREASE LOAD FROM LAST WEEK IF FORM/MECHANICS ARE GOOD TO GO **THIS IS A HEAVING SNATCH BALANCE PROMOTING HEAVIER LOADS ***PAUSE FOR 2 SECONDS AT THE BOTTOM OF EACH REP (IN THE SQUAT) ****COACHES/ATHLETES CAN RAISE OR LOWER LOADS AS NEEDED
SNATCH LADDER 1 HANG SNATCH EVERY 1:30 X7 *START WITH 20-30# LESS THAN SNATCH BALANCE LOAD USED ABOVE AND INCREASE BY 5-10# EVERY ATTEMPT **RECORD HEAVIEST SUCCESSFUL ATTEMPT
METCON: 3:00 AMRAP 5 SNATCHES MAX ROUNDS OF "CINDY"
1:00 REST
X4
*ATHLETE CHOOSES LOAD FOR SNATCHES **"CINDY" = 5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS ***SCORE = LOWEST TOTAL ROUND (LOAD + REPS
Posted on 02/26/2017 at 12:05 PM | Permalink | Comments (0)
02/23/2017
20170224
FRIDAY
METCON: OPEN WORKOUT 17.1 10 ALTERNATING DUMBBELL SNATCHES (50#/35#) 15 BURPEE BOX JUMP OVERS 20 ALTERNATING DUMBBELL SNATCHES 15 BURPEE BOX JUMP OVERS 30 ALTERNATING DUMBBELL SNATCHES 15 BURPEE BOX JUMP OVERS 40 ALTERNATING DUMBBELL SNATCHES 15 BURPEE BOX JUMP OVERS 50 ALTERNATING DUMBBELL SNATCHES 15 BURPEE BOX JUMP OVERS *20:00 TIME CAP
Posted on 02/23/2017 at 09:01 PM | Permalink | Comments (0)
02/22/2017
20170223
THURSDAY
EXTENDED WARM UP / MOBILITY / RECOVERY WORK
METCON: 7:00 AMRAP 21-15-9 HANG CLEANS (95#/65#) TOES-2-BAR *MAX REP HANDSTAND PUSH UPS WITH REMAINING TIME
Posted on 02/22/2017 at 09:35 PM | Permalink | Comments (0)
02/21/2017
20170222
WEDNESDAY
EXTENDED WARM UP / MOBILITY / RECOVERY WORK
METCON: 0:00 - 3:00 500M ROW (FOR TIME) *SCORE = 3:00 - ROW TIME (:01 = 1 POINT) **EXAMPLE: ATHLETE ROWS 500M IN 1:50. 3:00 - 1:50 = 1:10. ATHLETE WOULD SCORE 70 POINTS.
3:00 - 5:00 REST
5:00 - 13:00 AMRAP 3-6-9-12-15...ETC... BURPEES PULL UPS *SCORE = TOTAL REPS COMPLETED
13:00 - 16:00 REST
16:00 - 19:00 500M ROW (FOR TIME) *SCORE = SAME AS ABOVE
Posted on 02/21/2017 at 08:02 PM | Permalink | Comments (0)
02/20/2017
20170221
TUESDAY
STRENGTH (WEEK 1): BACK SQUAT EVERY 2:00 5 BACK SQUATS X8 *USE 1ST 3 SETS TO WORK UP TO THE ATHLETE'S 5RM FOR THE DAY AND USE THAT SAME LOAD FOR THE REMAINING 5 SETS
METCON: TABATA MASH-UP WALL BALLS (20#/14#) PUSH UPS (HAND RELEASE) BOX JUMPS (24"/20") *ALTERNATE MOVEMENTS EACH SET **TABATA = :20 WORK / :10 REST X8 ***TOTAL TIME = 12:00 ****SCORE TOTAL REPS *****FEMALES USE 9' TARGET
THE OFFICIAL CFS OPEN KICKOFF PARTY IS GOING DOWN FRIDAY NIGHT (7PM) AT THE GYM. COME WATCH ASA, JOSH M, DANIELLE, ALI, JOE C AND DREW B THROWDOWN ON 17.1.
Posted on 02/20/2017 at 09:44 PM | Permalink | Comments (0)
THE 2017 OPEN
For the second week of the Open...17.2...we're going to have another 6 athletes throwdown in a head-2-head format. Call out your broski, test your best friend or challenge your whiteboard rival. We're getting down right confrontational at 7PM this week. Tal and Trent are already on the card. Gotta show this young buck how those of us who grew up on 90s rap get it done. Mumble rap makes you soft. Gotta enunciate. I digress...we've got 4 more spots available. Sign up on the whiteboard. Let's keep the energy going through week 2. Ya'll come on out and get BOUT IT BOUT IT!
Posted on 02/20/2017 at 02:06 PM | Permalink | Comments (0)
02/19/2017
20170220
MONDAY
OLY (WEEK 3): SNATCH BALANCE EVERY 1:30 2 SNATCH BALANCES @ 90% OF 1RM SNATCH X5 *INCREASE LOAD FROM LAST WEEK IF FORM/MECHANICS ARE GOOD TO GO **THIS IS A HEAVING SNATCH BALANCE PROMOTING HEAVIER LOADS ***PAUSE FOR 2 SECONDS AT THE BOTTOM OF EACH REP (IN THE SQUAT) ****COACHES/ATHLETES CAN RAISE OR LOWER LOADS AS NEEDED
SNATCH LADDER 1 SNATCH EVERY 1:30 X7 *START WITH 10-15# LESS THAN SNATCH BALANCE LOAD USED ABOVE AND INCREASE BY 5-10# EVERY ATTEMPT **RECORD HEAVIEST SUCCESSFUL ATTEMPT
METCON: 400M RUN 14 KETTLEBELL SNATCHES (7 RIGHT AND 7 LEFT @ 55#/35#) 21 SIT UPS X5 *20:00 TIME CAP
Posted on 02/19/2017 at 07:47 PM | Permalink | Comments (1)
02/16/2017
20170217
FRIDAY
METCON: 21-15-9 DEADLIFTS (115#/75#) HANG CLEANS SHOULDER-2-OVERHEAD
10 WALL BALLS (20#/14#) 10 BOX JUMPS (24"/20") X5
AMRAP IN REMAINING TIME MAX BURPEE PULL UPS
*FEMALES USE 9' WALL BALL TARGET **SCORE = TOTAL REPS COMPLETED
02/16/2017
20170216
THURSDAY
BARBELL CYCLING (WEEK 6 - FINAL WEEK): EVERY 1:30 3 SQUAT CLEANS @ 55% OF 1RM X8 *REPS SHOULD BE COMPLETED UNBROKEN/TOUCH-N-GO
METCON (RX): 40-30-20-10 KETTLEBELL SWINGS (55#/35#) SIT UPS PUSH UPS (HAND RELEASE) *20:00 TIME CAP
Posted on 02/16/2017 at 03:24 PM | Permalink | Comments (0)
02/14/2017
20170215
WEDNESDAY
SKILL: TOES-2-BAR (WEEK 5 - FINAL WEEK) 5:00 STRICT TOES-2-BAR EMOM 5:00 DYNAMIC TOES-2-BAR EMOM *ATHLETES/COACHES SELECT REPS/SCALING OPTIONS
METCON: 4:00 AMRAP 400M RUN MAX REP DOUBLE UNDERS
REST 1:00 X3 *SCORE TOTAL DOUBLE UNDERS COMPLETED
Posted on 02/14/2017 at 10:17 PM | Permalink | Comments (0)
02/13/2017
20170214
TUESDAY
METCON: OPEN WORKOUT 14.4 14:00 AMRAP 60 CALORIE ROW 50 TOES-2-BAR 40 WALL BALLS (20#/14#) 30 CLEANS (135#/95#) 20 MUSCLE UPS *FEMALES USE 9' WALL BALL TARGET
Posted on 02/13/2017 at 09:05 PM | Permalink | Comments (0)
02/12/2017
20170213
MONDAY
OLY (WEEK2): SNATCH BALANCE EVERY 1:30 3 SNATCH BALANCES @ 80% OF 1RM SNATCH X5 *INCREASE LOAD FROM LAST WEEK IF FORM/MECHANICS ARE GOOD TO GO **THIS IS A HEAVING SNATCH BALANCE PROMOTING HEAVIER LOADS ***PAUSE FOR 2 SECONDS AT THE BOTTOM OF EACH REP (IN THE SQUAT) ****COACHES/ATHLETES CAN RAISE OR LOWER LOADS AS NEEDED
SNATCH LADDER 1 SNATCH EVERY 1:30 X7 *START WITH 10-15# LESS THAN SNATCH BALANCE LOAD USED ABOVE AND INCREASE BY 5-10# EVERY ATTEMPT **RECORD HEAVIEST SUCCESSFUL ATTEMPT
METCON: 25 OVERHEAD SQUATS (95#/65#) 25 BAR FACING BURPEES 25 HANDSTAND PUSH UPS *8:00 TIME CAP *THIS IS A SPRINT, SO SCALED AS NEEDED TO PROMOTE MAX INTENSITY
Posted on 02/12/2017 at 09:42 PM | Permalink | Comments (0)
02/09/2017
20170210
FRIDAY
METCON: 15:00 RUNNING CLOCK
5 DEADLIFTS (275#/185#) 10 BOX JUMPS (24"/20") X5
400M RUN 30 OVERHEAD SQUATS (95#/65#) 400M RUN 30 PULL UPS
AMRAP WITH REMAINING TIME 10 HANG CLEANS (95#/65#) 20 WALL BALLS (20#/14#)
Posted on 02/09/2017 at 05:28 PM | Permalink | Comments (0)
02/08/2017
20170209
THURSDAY
BARBELL CYCLING (WEEK 5): EVERY 1:30 3 CLEAN & JERKS @ 55% OF 1RM X8 *REPS SHOULD BE COMPLETED UNBROKEN
METCON (RX): OPEN WORKOUT 15.5 27-21-15-9 CALORIE ROW THRUSTERS (95#/65#)
METCON (SCALED): SAME FORMAT AS ABOVE THRUSTERS (65#/45#)
Posted on 02/08/2017 at 09:35 PM | Permalink | Comments (0)
02/07/2017
20170208
WEDNESDAY
SKILL: TOES-2-BAR (WEEK 4) 5:00 STRICT TOES-2-BAR EMOM 5:00 DYNAMIC TOES-2-BAR EMOM *ATHLETES/COACHES SELECT REPS/SCALING OPTIONS
METCON: 10:00 AMRAP 5 CHEST-2-BAR PULL UPS 5 BURPEES
Posted on 02/07/2017 at 09:28 PM | Permalink | Comments (0)
02/06/2017
20170207
TUESDAY
STRENGTH (FINAL WEEK): 15:00 CLOCK TO COMPLETE (NOT FOR TIME) 5 X MAX GLUTE HAM RAISES 3 X 8 REVERSE HYPER MACHINE
METCON: 18-9-18 FRONT SQUATS (135#/95#) HANDSTAND PUSH UPS 50FT BROAD JUMP (AFTER EACH SET) *12:00 TIME CAP
Posted on 02/06/2017 at 05:15 PM | Permalink | Comments (0)
02/05/2017
20170206
MONDAY
OLY (WEEK1): SNATCH BALANCE EVERY 1:30 3 SNATCH BALANCES @ 70% OF 1RM SNATCH X5 *PAUSE FOR 2 SECONDS AT THE BOTTOM OF EACH REP (IN THE SQUAT) **COACHES/ATHLETES CAN RAISE OR LOWER LOADS AS NEEDED
SNATCH LADDER 10:00 EMOM 1 SNATCH *START WITH 10-15# LESS THAN SNATCH BALANCE LOAD USED ABOVE AND INCREASE BY 5-10# EVERY ATTEMPT **RECORD HEAVIEST SUCCESSFUL ATTEMPT
METCON: CROSSFIT.COM WORKOUT 1/27/17 20 POWER SNATCHES (95#/65#) 50 DOUBLE UNDERS X4 *15:00 TIME CAP
Posted on 02/05/2017 at 10:19 AM | Permalink | Comments (0)
02/03/2017
WEEKEND SCHEDULE
DUE TO THE FEBRUARY INDOC CLASS GOING DOWN ON SATURDAY WE'LL BE ON A MODIFIED SATURDAY SCHEDULE.
INDOC CLASS: 8-11AM OPEN GYM: 11AM-NOON
02/02/2017
20170203
FRIDAY
METCON: 20:00 RUNNING CLOCK
1:00 MAX REP SUMO DEADLIFT HIGH PULLS (75#/55#) 1:00 MAX REP WALL BALLS (20#/14#) 1:00 MAX REP PUSH PRESS (75#/55#) 1:00 REST X3
USE REMAINING 9:00 TO ESTABLISH 1RM HANG SNATCH *SCORE = TOTAL REPS + SNATCH LOAD
Posted on 02/02/2017 at 08:15 PM | Permalink | Comments (0)
02/01/2017
20170202
THURSDAY
BARBELL CYCLING (WEEK 4): EVERY 1:30 5 SQUAT CLEANS @ 50% OF 1RM X8 *REPS SHOULD BE COMPLETED UNBROKEN
METCON (RX): OPEN WORKOUT 16.2
0:00 - 4:00 CLOCK TO COMPLETE 25 TOES-2-BAR 50 DOUBLE UNDERS 15 SQUAT CLEANS (135#/85#)
IF FINISHED, 4:00 - 8:00 TO COMPLETE 25 TOES-2-BAR 50 DOUBLE UNDERS 13 SQUAT CLEANS (185#/115#)
IF FINISHED, 8:00 - 12:00 TO COMPLETE 25 TOES-2-BAR 50 DOUBLE UNDERS 11 SQUAT CLEANS (225#/145#)
IF FINISHED, 12:00 - 16:00 TO COMPLETE 25 TOES-2-BAR 50 DOUBLE UNDERS 9 SQUAT CLEANS (275#/175#)
IF FINISHED, 16:00 - 20:00 TO COMPLETE 25 TOES-2-BAR 50 DOUBLE UNDERS 7 SQUAT CLEANS (315#/205#)
METCON (SCALED): SAME FORMAT AS ABOVE WITH THE FOLLOWING CHANGES... 25 KNEE RAISES 50 SINGLE UNDERS 15 SQUAT CLEANS (95#/55#) ...13 SQUAT CLEANS (115#/75#) ...11 SQUAT CLEANS (135#/95#) ...9 SQUAT CLEANS (155#/115#) ...7 SQUAT CLEANS (185#/135#)