Monthly Archives: December 2015

November Athlete of the Month – Gene Perry

When Gene Perry first joined CFS with his buddy Mike in March, we didn’t have a class on our schedule that was convenient for them. Gene and Mike would work through the night, get off at 6:30 am, and then nap in their trucks in our parking lot until our next class began at 9:30am. […]

Thunderball

STRENGTH: Sn, Sn Pull, FS WOD: AMRAP-5 mins Power Snatch x 20 (135/95) then: ME C2B Pull Ups with balance of time.

WOD – 125.4 –

Skill/Strength Muscle Up Skill Work -Pre-Muscle-Up athlete drill on the low rings -Post-Muscle-Up athletes drill on the high rings (maybe try a strict Muscle Up) WOD “Amanda” For time 9 – 7 – 5 Muscle Ups Squat Snatch (135)   To Scale 1 Muscle Up, Complete 5 Pull-Ups & 5 Push-Ups   “It is not […]

WOD – 124.8 –

Skill/Strength Front Squat 5 sets of 1 Rep Two options here. Build up to a max by set 3 and the perform 2 more sets at lighter loads or do the same weight across all 5 sets at 90%+. Boyanka Kostova squatting 396# at a 127# body weight… WOD 3 Rounds for Time 10 C2B […]

WOD – 124.9 –

Skill/Strength ROPE CLIMB “We have ropes with knots and ropes without. Erase your fears and forget your doubt. You will not fall, there will be no tears. If you reach the top, prepare for cheers. Remember this, if you summit the string. Don’t slide down, or it will sting.” -Dan Goldberg —12/2/15— WOD 20 min […]

WOD – 125.0 –

Skill/Strength Warm Up & Organize WOD 14 min EMOM ODD Minutes – 16 Single Arm Front Rack DB Reverse Lunges (45/30) EVEN Minutes – AMRAP Rowing Calories —6 min Rest— 8 min EMOM ODD Minutes – 10 Toes to Bar EVEN Minutes – AMRAP Bear Crawls   Rules –  The 16 Single Arm Front Rack […]

WOD – 125.1 –

Skill/Strength Deadlift – Build to a heavy single in 10 minutes WOD  4 Stations – 1 min per station – zero transition time – 4 Rounds Station 1 – KB Goblet Squats (53/36) (1 rep = 1 point) Station 2 – Sled Push (1 length = 10 points) Station 3 – Deadlift (185/125) (1 rep […]

WOD – 125.2 –

Skill/Strength Warm Up WOD  100 Burpee Pull-ups for time – 30 min time cap   To scale this workout, you can use a low bar that you can hold while standing on the floor and you can always do ring rows. Ideally, your jump contributes to your chin ending up over the pull-up bar. I […]

WOD – 125.2 –

Skill/Strength Warm Up WOD  100 Burpee Pull-ups for time – 30 min time cap   To scale this workout, you can use a low bar that you can hold while standing on the floor and you can always do ring rows. Ideally, your jump contributes to your chin ending up over the pull-up bar. I […]

WOD – 125.3 –

Skill/Strength Team Up & Warm Up WOD “WOD for Megan” Courtesy of CrossFit Garden City In teams of 2 complete: 60 DB Step Ups – 20″ Box (45/30 each hand) 60 DB Hang Clean & Jerk (45/30 each hand) 60 Ring Rows (bottom of Ring set at waist height) 120 Calorie Row 60 Ring Rows 60 […]