3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 171.4 –

May 5, 2017


10 Tall Kneeling To Standing DB Overhead Hold x 3 sets

-Go Light & alternating legs per rep

-Use either the soft floor mats or the rolled up HSPU mats

-short rest


3 Position Power Clean

-Build to a heavy single in 8 minutes


40 Touch-n-Go Power Cleans (135/95) Rx+ 155/105

Every time the barbell rests on the floor, complete 25 Doubles Unders (Rx+ 50)


Scores from Thursday

OPEN WOD 13.5 ReTest

May 4, 2017
Today we retest Open WOD 13.5 b/c it was the first time Coach Kayleen and her soon-t0-be husband Jimmy Spicer EVER SPOKE! Kayleen and Jimmy will be wed this weekend! Nothing quite like Thrustes and Pull-Ups to bring two people together.


KB Cross Chop (53/35)

20 to 30 reps x 3 sets


Warm up & discuss scales

OPEN WOD 13.5 

4 min AMRAP (3rd Requirement)

15 Thrusters (100/65)

15 Chest to Bar Pull-Ups

---If you complete 3 rounds in the first 3 minutes, then you get access to another 4 minutes. The athlete can begin working on round 4 while still within the first 4 minutes

---To scale this workout, please dial down the weight and the pull-up standards so that at least 8 minutes of work is achieved.

---If you are retesting and believe that you won't pass the first 4 minutes, then continue on after your Rx score is done with scaled weights and movements so that at least an 8 minute workout is achieved.

---Do no scale down so far that you workout would never end


Scores from Wednesday

WOD – 171.2 –

May 3, 2017

Weighted Side Plank - 30 seconds x 2 sets - short rest - Heavy with perfect form


Bear Crawl Relay Race - Teams of 3 Bears

Athlete 1 Bear Crawls (BCs) across the gym and back, then Athlete 2 goes and then Athlete 3 BCs. Each time an athlete completes the round trip, the team receives 1 point. The team with the most points after 4 minutes wins. Victors will enjoy eternal prestige.


2 Min AMRAP - 2 min Rest x 7 Rounds

14 Alternating KB Goblet Reverse Lunges (53/35)

AMRAP Rowing Calories in the remaining time


Scores from Tuesday

WOD – 171.1 –

May 2, 2017

10 Powell Raise per Arm x 3 sets - short rest


Power Snatch

1 Rep Max - Strict 10 Minute

How you warm up to Snatch 477 POUNDS for a New World Record


20 min AMRAP

3 Power Snatch (135/95)

6 Box Jumps (30/24)

12 1-Arm DB Power Snatch (50/35)

12 1-Arm DB Power Snatch (Other Arm)

24 Burpees


Scores from Monday

WOD – 171.0 –

May 1, 2017
Two weeks ago CFS received our second expansion space equipment order in the way of 2 lifting platforms, a second ski erg and chains to use while squatting, benching, deadlifting etc. To install the platforms, we needed to buy 4 sheets of plywood, have them cut to exact dimension and then transport them to the gym. At Home Depot I run into CFS member Michael Montinaro who insisted that he haul the plywood back to the gym in his pickup instead of my original plan to duck tape it to my car roof. At the gym we quickly realized the wood needed to be trimmed and Michael offered to cut it for me. The next day Michael figured out how to burn our logo into the new wood platforms and offered to do it. They look amazing. Michael owns and operates Salt City Fabrication and Design and does amazing work that you can see all over Central New York. Michael donated the metal shelf in the men’s locker-room and more of his work can be seen here www.saltcityfab.com Beyond his obvious talent, he is a world-class guy and CFS is so lucky to have his as part of our community. Thank you Michael!


2 min AMRAP

Mountain Climbers - get your feet up to your hands like this fellow


Front Squat

2 RM

A post shared by Dan Goldberg (@dannygoldcuse) on

This is Tian Tao of China squatting only 84% of his 1RM for a double. Tian is an Olympic Silver Medalist and one of the best weightlifters competing. If you see his knees, their is a slight, controlled valgus movement. In other words, his knees go in slightly at the sticking point of the lift. Internet coaches would scream "KNEES OUT!!!!". There is more than 1 way to complete a perfect squat but at the end of the day, stay balanced and in control.


3 Rounds

30 Inverted Rows (Rx+ 20 Tuck Strict Pull-Ups)

30 Leaning Box Push-Ups (Rx+ 30 Push-Ups)

60 Wall Ball (Rx+ 90)

WOD – 170.9 –

April 30, 2017

Tabata Burpee Box Step Up (20/16) - 85%


Jog to Warm Up


Around The Block 2x x 3 sets - 5 min rest b/w sets

Athletes must change direction after each lap for a total of 6 laps, as fast as possible each time.


Scores from Saturday

WOD – 170.8 –

April 29, 2017
Today I am asking athletes to do lots of horizontal pulling (Bent Over DB Row) prior to the WOD, in which you will be doing lots of vertical pulling (Pull-Ups). I can imagine some athletes objections; doing pulling work prior to a WOD that has pulling in it will consequently slow down their WOD times.

This line of reasoning is deeply flawed. Why are we training? To improve our fitness. If we make out workouts easier (to maximize our white board score), are we going to improve our fitness as efficiently as possible? No.

We all have a Maximum Recoverable Volume per week and training just below that maximum tolerable workload will result in our fastest long-term progress. It's no coincidence that those athletes who put in the extra work outside of class, who push themselves harder during WODs, who hold themselves to high standards will always progress faster than those who prioritize white board times over all else.

Just food for thought. Feel free to dog it today if you want. We all have slow days. However, if you want more, then you must do more.


Reverse Plank - 1 min Hold x 1 set

1 Arm DB Bent Over Row

5 sets of 10 Reps

We are looking for slow negatives, aggressive ascents with good core control and no momentum assisted reps. In other words, only use your arms to achieve this movement and avoid using your hips or trunk to assist.


1 Round For Time

50 Calorie Row

40 Pull-Ups

30 1-Arm DB Thrusters (50/35)

30 1-Arm DB Thrusters (other arm)

40 Pull-Ups

50 Calorie Row


Scores from Friday

WOD – 170.7 –

April 28, 2017

Band X Walk - 2 Min AMRAP


Warm Up for WOD


25 min AMRAP

15 Floor Press (80/60) Rx+ 115/75

45 Alternating Reverse Lunges w/ PVC Overhead (Rx+ 60 reps)

30 Hollow Rock PVC Overhead (Rx+ 60)

30 AbMat Sit-Ups (Rx+ 45)


Notes - Considering we all did 120+ deadlifts yesterday, today we will exercise on our backs for the most part.


Scores from Thursday

WOD – 170.6 –

April 27, 2017

Plank KB Drag Through

1 Min of Work - 1 Min of Rest x 2 Rounds


Warm Up for the WOD


20 Min AMRAP

20 Deadlifts (185/125) Rx+ Double Overhand Grip without Hook Grip

250 Meter Run


Scores from Wednesday

WOD – 170.5 –

April 26, 2017

Hollow Rock - 2 min AMRAP


Low Ring Strict Muscle Ups + Band Assistance


Strict Muscle Ups on the High Rings


3 Rounds For Time

10 Ring Muscle Ups

100 Air Squats


Notes - Lets try to scale the ring muscle ups to different movements on the low rings. Low ring strict muscle ups with bands or 1 arm False Grip Ring Rows or 2 arm False Grip Ring Rows or Ring Dip Holds etc.


Scores from Tuesday