Monthly Archives: September 2015

September Benchmark

Skill/Strength Clean & Jerk – Build up to your working weight on the WOD WOD 90 Clean and Jerks for time at 185/125 Every 15 Reps, complete a 250 meter Run   The workout starts with 15 C&Js and ends with a 250 meter Run 30 min Time Cap   Scores from the August Benchmark […]

WOD – 117.1 –

Skill/Strength Organize and Think of a Great Team Name WOD In Team of 4, Complete The Following Work 200 Calories AirBike 200 AbMat Sit-Ups 200 Burpees 2000 Meter Row   Rules – Team will select an order and follow that order till the workout is complete.  The workout will start with each team member at […]

WOD – 117.2 –

Skill/Strength We Playin “Garbage Ball”!!! It involves fitness and every single MB in the gym.  There will be two teams battling against one another.  No we will not be playing dodgeball with the MBs. WOD 3 Rounds for time 1 KB Burden Carry (53/36) 250 meters 20 DB Box Step Overs (16″/16″) (45/30) 30 Double […]

WOD – 117.2 –

Skill/Strength We Playin “Garbage Ball”!!! It involves fitness and every single MB in the gym.  There will be two teams battling against one another.  No we will not be playing dodgeball with the MBs. WOD 3 Rounds for time 1 KB Burden Carry (53/36) 250 meters 20 DB Box Step Overs (16″/16″) (45/30) 30 Double […]

WOD – 117.3 –

Skill/Strength Review and Organize for All Movements WOD Everyone’s Fav…a chipper 1 Round For Time 50 Box Jumps (24/20) 50 Toes to Bar 50 KB Swings (53/36) 50 Wall Ball (20/15) 50 Push Press (45/35) 50 Box Dips 50 Barbell AbMat Sit-Ups (45/35) 50 Hang Muscle Clean + Strict Press (45/35) 50 Hang Power Snatch […]

WOD – 117.4 –

Skill/Strength Build up to your starting weight for the WOD WOD 15 Clean & Jerks (155/105) Rx+ (185/125) 1 Mile Run 15 Clean & Jerks (155/105) Rx+ (185/125)   Weight Selection – If you are going to scale, make sure that the clean & jerk is still a little challenging.   Dirty WOD 2.3  4 […]

WOD – 117.5 –

Skill/Strength 5 min Extra Mobility / Stretching WOD 20 min AMRAP 400 meter row 30 Walking Lunges 15 Burpees

WOD – 117.6 –

Skill/Strength Warm Up and Team Up Partner WOD Teams of Two will have 30 minutes to Complete the following Work Fran 21-15-9 Thrusters (95) Pull-Ups Isabel 30 Snatch (135/95) Grace 30 Clean & Jerk (135/95) Annie 50-40-30-20-10 Double Unders Sit-Ups Karen 150 Wall Ball (20/15) AMRAP Cindy in remaining time 5 Pull-Ups 10 Push-Ups 15 […]

WOD – 117.7 – “Watson”

Today is Mark and Melissa Watson last day at CFS and they will be missed!  These are two young go-hards who know how to push their limits and their farewell WOD is a perfect fit for them. From all the coaches, employees and members of CFS, we were lucky to have you two in our […]

WOD – 117.8 –

Skill/Strength Two Options Option 1 – Front Rack Mobility -Triceps Stretch on Rig + Triceps mash with Lax Ball + Double Lax Ball to T-Spine Option 2 – Go Heavy Hang Squat Clean – Build to a Heavy Single WOD 5 Rounds for time 10 Burpee Box Jumps (24/20) 10 Hang Squat Clean (135/95) Rx+ […]