Friday, 6/23

Friday, 6/23

At CFSB, we challenge and train our members to push to their limits. We take pride in training our members to listen to their body and mind, so that they understand their threshold and potential. We are not your average, run-of-the-mill gym that you find around town.

I. Warm-up

Coach’s choice!

II. Lifting

Shoulder Press for load:
#1: 5 reps @ 55%
#2: 5 reps @ 65.5%
#3: 10 reps @ 67.5%
#4: 10 reps @ 67.5%
#5: 10 reps @ 67.5%

III. WOD

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
•25 toes-to-bars
•50 double-unders
•15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Thursday, 6/22

Thursday, 6/22

Uncle and nephew having some fun with 100 wall balls. It’s a family affair at CFSB!

I. Warm-up

Coach’s choice!

II. Lifting

Snatch from just above the knee, then from the floor.
12 minutes to work up to max for the day of this movement.

Then,

2 position full clean
12 minutes to work up to max for the day of this movement.

III. WOD

Team AGOQ 17.1
For time:
• 100 dumbbell snatches
• 80-cal. row
• 60 bar-facing burpees
• 40 muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

15 minute time cap. Scale as needed in weight and on movements. First scale for muscle-ups is chest-to-bar pull-ups without dips. Use dumbbell as “bar” for bar-facing burpees.

Wednesday, 6/21

Wednesday, 6/21

Georgina performing her last press of 100 Curtis P’s last week.

I. Warm-up

Coach’s choice!

II. Lifting

Deadlift for load:
#1: 5 reps @ 55%
#2: 5 reps @ 65.5%
#3: 10 reps @ 67.5%
#4: 10 reps @ 67.5%
#5: 10 reps @ 67.5%

III. WOD

In 6 minutes:
100 wallball shots
then
max burpees.

Workout starts by completing 100 wallball shots (scaled 75). Then max burpees in the remaining time. Score is total burpees.

IV. Optional

10 pike position legless rope ascents for time.

Tuesday, 6/20

Tuesday, 6/20

Beth aka Booty Ninja rockin’ some deadlifts during open gym.

I. Warm-up

In equal teams:
5 minutes of shuttle sprints

10 ft out and back
20 ft out and back
30 ft out and back
10 air squats

One person working at a time.

II. WOD

5 rounds for time of:
• 800m run
• 30 Kettlebell Swing 2 pood
• 30 pull-ups

Time cap 30 minutes.

Scaled:
5 rounds for time
800 m run
15 Kettlebell swings (53/35)
15 pull-ups

III. Optional

50 HSPU for time.

Monday, 6/19

Monday, 6/19

A few of our visitors from last week with the 9am class and Coach Ninja: Andy & Emma from the UK, and Colleen (the bride), Hannah (the “bossy one”), and Ashley (the “nice one”) were in town from Arizona and Oregon for Colleen’s wedding.

I. Warm-up

Coach’s choice!

II. Lifting

Back Squat for load:
#1: 5 reps @ 55%
#2: 5 reps @ 65.5%
#3: 10 reps @ 67.5%
#4: 10 reps @ 67.5%
#5: 10 reps @ 67.5%

III. WOD

“Tiger’s Blood”
3 RFT:
10 Clean and Jerks, 135/95
400m run

IV. Optional

Flight training to 60: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60 double unders for time.

Friday, 6/16

Friday, 6/16

Happy Friday!

I. Warm-up

Coach’s choice!

II. Lifting

Bench press for load:
6 x 10 @ 60%

III. WOD

AMRAP 20
10 OHS (115/85)
10 Toes-to-bar
400m run