Thursday 11.15.2018
Bring a Friend to our Party on Saturday December 1st! Food, drinks and a Bounce House for the kids! CFSC is turning 9!! A. Squat Clean: 3 x 2 @80% of Last Monday, every 60s. reset between all reps 3 x 1 @85% of Last Monday, every 60s. B. As Many Rounds as Possible in […]
Wednesday 11.14.2018
A. Grab a barbell and on coaches call 3 Hang Muscle Cleans Rest + talk about next movement 3 Hang Power Cleans Rest + talk about next movement 3 Push Press Then, Set-up for Burpee Pull-ups/Rowers B. AMRAP 10: 20 Push Press (115, 75) 10 Lateral Burpees Over the Bar 250m Row Rest 2:00 AMRAP […]
Tuesday 11.13.2018
A. Push-ups: 1 x Max Reps in :60 seconds Rx+:(1 x Max HSPU Any Style) Beginner: Box Push-ups DB Bench Press, neutral grip: 5 x 6-8. Rest :45 seconds build in weight 1-Arm KB Rows: 5 x 10 ea. Rest :45 seconds one weight for all sets B. As Many Rounds as Possible in 10:00 […]
Monday 11.12.2018
A. WOD Prep: get all equipment ie. barbell, box perform As Many Rounds as Possible in Eight Minutes of: 5 Deadlifts 5 Thrusters 10 Alt. Step-ups 100m Run B. “Andy” For Time: 25 Thrusters (115/75) 50 Box Jumps w. step down (24/20) 75 Deadlifts (115/75) 1.5 Mile Run 75 Deadlifts 50 Box Jumps 25 Thrusters […]
Saturday 11.10.2018
* Join is tomorrow at the gym at 12pm for a fun community service event! We will be packing and loading Thanksgiving meals for over 700 families. Special thanks to My Friends and Me for allowing us to partner with them! * A. In teams of 2 with a running clock: 0:00-15:00 (AMRAP) 10 […]
Friday 11.08.2018
A. Close Grip Bench Press: 1RM + Drop Set. Rest 2:00 minutes After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps Close Grip Bench Press DEMO Metcon Prep: Warm-up Rope Climbs/Set-up Scaling B. “2014 RegionalsWorkout” 10 Rounds for time: 1 Rope Climb 200 Ft. Sprint Rx+:(Legless […]
Thursday 11.08.2018
A. Squat Clean: 8 x 2 @75% of Monday, every :90 seconds Rest between all sets Metcon Prep: Touch n Go Deadlift building to Metcon weight performing sets of 2-3 reps. This should take roughly 4 sets. Rest :60 seconds B. “Timebomb” In 12:00 Minutes 50 Wallballs (20, 14) 40 Lateral Burpees over the Bar 30 […]
Wednesday 11.07.2018
A. Every 4:00 minutes x 4 sets: Run 400 meters 12 BB Front Rack Alternating Step-ups (24/20) (95/65) (total reps) Then right into: Every 4:00 minutes x 4 sets: Bike x 19/15 Calories 15 Ground to Overhead with Plate (45/25) Then, Cash out for time: 500 meter Row as fast as possible.
Tuesday 11.06.2018
Did you know we have a community service event this weekend? Join us as we partner up with My Friends and Me to help prepare Thanksgiving meals for less fortunate families. We need helpers both Friday evening at 6pm and Saturday afternoon at 12pm! For more information visit HERE A. Three Rounds for time […]
Monday 11.05.2018
Fall back Bingo starts today! Pick up your bingo card from the lobby front desk and you’ll have until December 3rd to fill as many slots as you can. For more information contact a coach! A. Squat Clean: 1 Rep Max. Rest 2:00 minutes Build to a 1 Rep Max over the course of 6-7 […]