Friday 2.6.15

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A. Power Clean 3.3.3.3.3 Notes: Do each Power Clean at the top of a 2:30 mark B. 100 Plate Touches Notes: every 45 seconds (including the start) do 15 double unders, and use the remaining time to knock out your Plate Touches. At MOST we want 20 seconds on the Double Unders, so scale appropriately whether that means less doubles, or just single.

2015 02 05

Barbells For Boobs This Weekend!

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Hey everyone! Seeing as how we had to postpone our Barbells for Boobs this past weekend. This Saturday at the 9:00am and 11:00am class we will be running our Barbells for Boobs wod. But we will be continuing the fundraised all the way through October, and hosting our next Barbells for Boobs during our usual time in October! Stay tuned over the coming months for more details. This Saturday's Workout "Grace" 30 Clean and Jerks 135/95

2015 02 05

Thursday 2.5.15

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Hey everyone! Bri needs a male partner for a competition this weekend, its the Sweatin' with your Sweetheart competition on February 7th, you can check out the details by clicking here  and you can email Bri by clicking here A. Press 3.3.3.3.3 B. Religion 2.1 Complete 5 rounds: Front Squat – Max Reps @ bodyweight Burpee to Lateral Hops – 5 reps Notes: Not for time, for burpee lateral hops, perform a burpee and finish by completing a lateral jump over a parallet

2015 02 04

Wednesday 2.4.15

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A. 3x10 Squat, can be done from racks 3x10 Deficit Push Ups, ideally using parallets 3x10 Ring Rows 3x10 Single Arm Kettbell RDL 3x10 Thruster, pulled from ground 3x10 Toes To Bar 3x10 Straight Bar Curls 3x10 Banded Tricep Extensions Notes: We are now going from 2x10s to 3x10s, and will be coming back to the 80 seconds intervals per set. You are also going to lighten up your weight from last Wednesday by 5-10% to accommodate for the extra set. And then in the coming weeks we will start to add weight back on.

2015 02 03

Tuesday 2.3.15

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February Fundamentals begins today! If you have any questions, Click here to ask!  A. Snatch Skill work 20 Minutes to find Power Snatch 1RM Notes: If you just came off of the fundamentals within in the last two months (December/January) you will be doing 3 Hang Power Snatches every 2 minutes, with whatever weight the coach feels is appropriate, as well as only making weight jumps when the coach feels you are ready. B. EMOM x10 5 Box Jumps 30"/24" Max Strict Pull Ups, any grip can be used Notes: scaling is ring rows today, not banded pull ups

2015 02 02

Monday 2-2-15

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Keep your eyes on the CFSB blog to make sure the gym is open tonight! A)  3-position snatch (floor, below knees, hips) + snatch - 2x1@70, 75, 80, 3x1@85% B)  Front squat - 3x3@85%, 1 set max reps at 80% (try to beat max set # from 1/19) C)  5 rounds: 10 T-tilts (45/33#), 10 step ups (strict! no bounce off bottom leg), 10 good mornings (45/33#)

2015 02 02

Monday, 02.02.15

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IMG_6302 As of now the afternoon classes are still on, keep an eye on the main blog/Facebook page for any changes. Amateur Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout) Collegiate Squat 5, 5, 5 Press 1 RM Conditioning Complete as many rounds as possible in 8 minutes: Broad Jumps – 4 reps Handstand Pushups – 8 reps

2015 02 01

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