Monthly Archives: July 2014

WOD – 79.7 –

Skill/Strength Drilling the 1 Arm KB Clean WOD 20 min AMRAP 15 Toes to Bar 10 1-Arm KB Alternating Reverse Lunges (Right Arm) (53/36) Rx+(70/44) 10 1-Arm KB Alternating Reverse Lunges (Left Arm) (53/36) Rx+(70/44)   Scores from the July Benchmark ReDo

WOD – 79.8 –

Skill/Strength  Quad Stretch on Wall – 2 min per leg Hamstring Stretch w/ band on floor – 2 min per leg WOD 4 Rounds for time 50 Air Squats 40 KB Swings (53/36) 30 Cal Row   Scores from Tuesday

WOD – 79.9 –

Skill/Strength Push Jerk – 70% x3x3 I am guessing most of you guys and gals don’t know what 70% of your 1RM Push Jerk is No worries – simply take this time to build up to a 70% perceived max and perform 3 reps in a row WOD 3 Rounds – 2 min rest b/w […]

Happy Independence Day!!

   

WOD – ReTest – 38.8 –

Skill/Strength Figure out the weight for the Thrusters in the WOD Try to imagine how heavy the bar will feel after 180 reps of squatswingjumppullups WOD 60 Wall Ball (20/15) 50 KB Swings (54/36) 40 Box Jumps (24/20) 30 Chest to Bar Pullups 20 Thrusters (135/95)   Scores from the last time we did this […]

WOD – 80.2 –

Skill/Strength Front Squat 5 sets of  3 reps at approximately 80 to 85% of your 1 Rep Max We will take about 2 minutes rest b/w each of your 5 working sets We will take short breaks b/w all warm up and build up sets. This will take us approximately 20 to 30 minutes depending […]

WOD – 80.3 –

Skill/Strength Option 1 – Pullup Skill Session – Learn the tricks to getting more kipping pullups and the tricks to getting your first Chest To bar Pullups Option 2 – Weighted Strict Pullups – Squeeze a Dumbbell between your feet and perform 4 max effort sets of strict pullups.  Use a weight where you can […]

WOD – 80.4 –

Dear Members, When you finish your workout, it is necessary that you return all of your equipment to where it belongs, clean up any excess bodily fluids you left behind and disinfect anything that you bleed your own blood on.  Leaving equipment in front of where it belongs does not qualify as putting your equipment […]

WOD – 80.5 –

Skill/Strength 1 – Power Snatch Mobility Drill -Sots Press x10x3 – Dowel or Trainer Bar 2 – Power Snatch Skill Work -5 Reps from Position 3 -5 Reps from Position 2 -5 Reps from Position 1 3 – Power Snatch – Work to a heavy single WOD  15 min AMRAP 10 Power Snatch (95/65) Rx+ […]

Comp WOD – 1 –

HELLO CFS!  Welcome to the new Competitors Class every Thursday night from 8:30 to 9:30. This class will focus on gymnastics and aerobic development while the Saturday Competitors Class will focus on the BARBELL! Athletes are expected to arrive early and mobilize on their own in the Personal Training room so that classes will begin […]