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

Thursday, 6/15

Thursday, 6/15

Shout out to our visitors today: Mario from Austin, TX, and Joe Scali (2015 Games Competitor, 9th place finish at the 2017 West Regionals) and his awesome wife Sharan (owners of Semiahmoo Athletic Club) from Vancouver, BC. Thanks for visiting and hope to see you all again soon!

I. Warm-up

Coach’s choice!

II. Lifting

EMOM 12

Odd Minutes:
1 Power Clean (185/125) & 2 Squat cleans

Even Minutes:
2 Power Cleans (185/125) & 1 Squat Clean

Record rounds completed and weight. Try and add weight from two weeks ago, even if it’s just 5 pounds.

III. WOD

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

*Score = total # of reps

IV. Optional

5 Minutes on Assault Bike for calories. Yay!

Wednesday, 6/14

Wednesday, 6/14

Congrats to Julian for passing the Level 1 certification course! Get ready for Coach Tugg!!!

I. Warm-up

Coach’s choice!

II. Lifting

Shoulder press
6 x 10 @ 60%

III. WOD

In teams of two, one person working at a time:
AMRAP 16
600m row
20 Deadlifts (225/155)
30 Chest-to-bar pull-ups

*work can be divided however as long as total reps are completed by the team before moving to next movement.

IV. Optional

Plyometric Training:
EMOM 4
8 Depth jumps

EMOM 4
4 box jump overs
24” – 30” – 24” – 30”

Tuesday, 6/13

Tuesday, 6/13

Sometimes the chalk bucket decides to jump out of your hands and this happens, and all you can do is laugh, or cry, or both.

I. Warm-up

Coach’s choice!

II. Lifting

EMOM 12

Odd Minutes:
1 Power Snatch (115/85) & 2 Squat snatches

Even Minutes:
2 Power Cleans (115/85) & 1 Squat Clean

Record rounds completed and weight.

III. WOD

Every 3 minutes, complete 2 rounds of:

10 Power cleans (135/95)
10 bar-facing burpees

Increase the number of reps for each movement by 2 (10, 12, 14, etc) every 3 minute interval until you can not complete the rounds. Score is total number of reps.

IV. Optional

Row Pace Ladder

On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to notes. Scale split times as needed.

Monday, 6/12

Monday, 6/12

Coach Ninja and Amanda after conquering the Filthy 50! Amanda was the only person that showed up for the 9am class, so Ninja couldn’t let her do it alone. We are a community of hard work, encouragement, and fun!

I. Warm-up

Coach’s choice!

II. Lifting

Back squat
6 x 10 @ 60%

III. WOD

5 rounds for reps of:
• 1 minute of box jumps, 24/20-in. box
• 1 minute of wall-ball shots, 20/14-lb. ball
• 1 minute of rowing (calories)

Rest 1 minute

Post total reps completed.

IV. Optional

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