[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="Whats going on at CFSB" open="false"]Mitch officially a CFSB Coach!  Wades Army 2016! Click here for details November Fundamentals  Amy's Treat Corner - Halloween 2016 Crossfit Lift Off November 3rd ***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 10.31.16" open="false"]Monday 10.31.16 Warm Up: Accumulate 30 Single Leg Glute Bridges each leg during the warm up. A. Back Squat 5rm @ 30X1 score weight B. 3 Rounds 3 Minute amrap 15 Unbroken Thrusters 30 Double Unders 3 Minutes rest score reps for rounds separately [notes] Back Squat: Try to beat your 5rm from last week Part B: The unbroken weight for thrusters signifies that I want this workout to be aerobic and sustainable. 15 Unbroken can be nasty, so be conservative. I want consistency from round to round here. Double Unders can be coaches choice on scaling.[/x_accordion_item][x_accordion_item title="Tuesday 11.1.16" open="false"]Tuesday 11.1.16 Warm Up: Accumulate 30 reps of childs pose during the warm up A. Bench Press 5x3 score weight B. Every Minute on the Minute for 12 Minutes Minute 1: 2 Heavy GTO Minute 2: 20s Bar over Burpees Minute 3: 20s to perform 1 set of unbroken pull ups Minute 4: 30s Row for calories score GTO weight, then total up your burpees/pull ups/cals together [notes] Bench: Get after it and try to keep all sets pretty heavy - within 80% of your 1rm EMOM: This is meant to be heavy, then fast and smooth through the remainder of the minutes. You are an adult, watch the clock on your own to figure out when to stop. No need to worry about consistency, just get after it during the time period. Each time period begins at the top of the minute as well, not when you choose to perform it. [/x_accordion_item][x_accordion_item title="Wednesday 11.2.16" open="false"]Wednesday 11.2.16 Warm Up: Accumulate 10 See Saw Walks each leg during the warm up A. 3 Rounds @ the top of a 4 minute mark 5 Deadlifts as heavy as possible rest 30s 3 High as possible Box Jumps score weight B. 4 Rounds 1 minute to perform 7 Medicine Ball Cleans Run max 10 yard shuttles in time remaining in that minute score is # of shuttles and med ball weight [notes] A. Box Jumps are as high as possible...without eating shit on the box jumps. Use last weeks DL as a reference point. B. Pick a weight you can hammer through for the MBC, I want fast consistent movement here - this is one minute directly into the next, so if the bell goes off for the next minute and you are running - get your ass across to your ball and get back to work. This is also 4 minutes, it would make sense for you to pace the run a little.[/x_accordion_item][x_accordion_item title="Thursday 11.3.16" open="false"]Thursday 11.3.16 Warm Up: Accumulate 20 Scap Pulls during the warm up A. Vertical Pulling Pick one to perform in 15 minutes *4x Max effort ring rows *4x Max effort strict pull ups *Find 3rm weighted pull up B. Amrap in 20 minutes 60s Contralateral Deadbugs 10 Russian Twists with plate 20 Kettlebell Swings [notes] A. Use last week as a reference point for this if you did it. Pick something as a starting point that you can challenge an 7-12 rep range to start if you aren't hitting a weighted pull up. B. Try to pick a weight for everything that will keep you moving consistently throughout - think steady breathing during this aerobic workout.[/x_accordion_item][x_accordion_item title="Friday 11.4.16" open="false"]Friday 11.4.16 Warm Up: Accumulate 30 Weighted Double Leg Glute Bridges in the Warm Up A. 15 Minutes to Find Power Snatch 2rm B. 8 Minute Amrap 2 Power Snatches @ 80% of today's 2rm 16 Bodyweight Reverse Lunges [notes] A. For the heavy 2 today, the coach may give you something that is a bit more technique oriented - so no worries if you can't hit anything heavy for the day. B. Even though this is meant to be heavy Power Snatches mixed with some smooth bodyweight movement, again, if technique is a limiting factor to get you going heavy, that is what you'll be working on.[/x_accordion_item][x_accordion_item title="Saturday 11.5.16" open="false"]Saturday 11.5.16 A. Teams of 3 Amrap in 30 minutes 20 Wall Walks 40 Hang Cleans 95/65 100 Double Unders [note] Break the work up however you'd like moving forward between your partners. Even though I have prescribed a weight - use your brain and choose something that feels technically sound to perform for all movements.[/x_accordion_item][x_accordion_item title="Sunday 11.6.16" open="false"]Sunday 11.6.16 A. "The Whole Gym" 40-60 Minute amrap 2 Minutes of Rowing 30s Farmers Carry 2 Minutes of 10 yard shuttles 30s FLR on Rings 2 Minutes of singles 30s Strict Pull Ups 2 Minutes of Bear Crawl with KB Push 30s Transition [notes] Settle in and grind it out, light breathing work.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]