[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="CLICK ME FOR NEW THINGS!" open="false"]Fundamentals – July Fundamentals registration is open and begins this week!n Amy's Treat Corner - Donuts!!! CrossFit Football Seminar Coming to CFSB! Click here for details CFSB Forums - Have any loaded questions? click here to set yourself up on our forums Some things going on - beach day, jorts day, highlander/strongman comp! click here for details Wellness Wednesday – Do I need to buy grass fed beed and wild caught fish? ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title="Monday 7.4.16" open="false"]Monday 7.4.16 [/x_accordion_item][x_accordion_item title="Tuesday 7.5.16" open="false"]Tuesday 7.5.16 A. 20 Minutes to establish a 1rm Front Squat **Front Squat 3rm for you noobs** B. 15 Minute amrap - Teams of 2 Row 10 Calories 30 Double Unders 10 Ball Slams 10 Hand Release Push Ups [Notes:] Front Squat: Not sure if you are going low enough? have someone video that shit - don't ask the spotter, he is spotting you, not checking for depth. Alternate movements with your partner to accumulate as many rounds/reps as possible in 15 minutes. Partner 1 Rows 10 Calories, Partner 2 Rows 10 Calories, Partner 1 performs 30 doubles, Partner 2 performs 30 doubles. You get the idea. Scale accordingly This wod isn't a tester, so try to be consistent from round to round with your partner. coaches will pair you up according to skill level.[/x_accordion_item][x_accordion_item title="Wednesday 7.6.16" open="false"]Wednesday 7.6.16 A. Establish a Max Pillar Hold B. Bent Over Row 5rm @ 31X1 C. Sprint Prep 2 Rounds - 10 Yards Each Knee Hug Quad Leg Cradle Straight Leg Kicks Cocky Walks Skips High Knees Butt Kicks D. Alactic Test 2 attempts at 100 Yard Sprint (50 out, 50 back) **rest 5 minutes or as needed between attempts [Notes:] Pillar: exactly what it sounds like, a 45# plate goes under the quads - you touch that baby, you are done. You shoot your hips in the air, you are done. Bent Over Row: We want your torso parallel to the floor like this- so wherever that leaves your barbell to hang (because you are all built differently) thats fine, but we want high hips, tight straight back, controlled tempo - I want the bar IN CONTACT with you for that 1 count. For those of you who cannot perform pull up testing from last week - this gives us a better bearing on some pulling strength. All the sprint stuff: Sprints can be sketchy - so lets start off by saying if you have hamstring issues already - perform a 30s max row for meters. Don't even ask, just do it. Typically an all out effort like this requires a decent warm up hence the simplicity of today's workout. We want to see how everyone is on that high end speed on a short time duration, these are tests, so get after it and we will keep the timing as accurate as possible by counting off as you are running through.[/x_accordion_item][x_accordion_item title="Thursday 7.7.16 JORTS DAY" open="false"]Thursday 7.7.16 JORTS DAY - its jorts day, so you may want to wear your worn in jorts for this one. A. Power Snatch/Full Snatch Skill Work, coaches choice - warm up is typically dependent on who is in class B. 20 Minutes to establish a 1rm Power Snatch/Full Snatch **If flexibility/skill allows you may full snatch **Noobs, we will have you hit a 3, but this will more than likely be skill work for you C. Light Running Warm Up D. 2 Rounds 60s Max Effort run for max yards rest 5 minutes between [Notes:] Skill Work and PS: This is the coaches choice for the warm up - and for the max attempt - typically if you have no business loading yet, I'll have you remain at the bar and just hit sets of 3-4 on every even minute working up - you only get to move up if I think it looks pretty. For people who are in between, solid movement but still a little green, hit a 3 (not touch and go either, separate from the bar for each one) and for those of you a little more experienced, go after a 1rm. Running?! again?!?!: Yeah, we want to see some middle-low ground running here, not necessarily a sprint, but I want max yardage covered over 60s - you should hate yourself during this. We will have markers drawn on the ground and when the coach says TIME you stop and note your yardage. In order to get an accurate test of this low end stuff our choices are pretty limited to get the right dose response, running - and possibly rowing, but running will be more accurate.[/x_accordion_item][x_accordion_item title="Friday 7.8.16" open="false"]Friday 7.8.16 A. Max Effort Side Plank Left rest 90s Max Effort Side Plank Right **Score each side separately B. 15-20 Minutes to find Bulgarian Split Squat 8rm @ 3010 rest 90s - 2 minutes between legs **score is the weight you can perform with BOTH legs C. 20 Minute amrap 400m Run 7 No Push Up Burpee Box Jumps 14 American Kettlebell Swings [Notes:] Planks: Get right into the planks - this can be a primer for some of the other work here - BUT keep the feet stacked and if you deviate too high or low, call it - don't internally rotate your body either, I want a solid side plank position. Bulgarian Split Squat: I'd like the height set up so that its almost right below your kneecap - the benches may not do for everyone, you may have to use plates - that should make it so everyone can lightly tap the knee to the ground or get damn close in regards to tightness- foot up or down, don't care. don't use a barbell, its dumbbells for what we are doing. follow the tempo. click here for a video Wod: pick a weight/box height and cadence you can move smooth through the wod with. It's a tester, so play it out how you'd like.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]