Blog Search

Programming 8.8 – 8.14

By: 0

Overview: https://www.loom.com/share/c44c096a448247e3a16e13ce4d768422

Workout Log: CFSB – Class Programming
Start Date: 2020-08-08
End Date: 2020-08-14

Saturday August 8, 2020
Title: Saturday

A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.
B) Accumulation and Practice: EMOM x 30 Minutes

Minute 1
30s to perform
6 No Push Up Burpees
Max Double Unders or Singles

Minute 2
30s to perform
6 Hand Release Push Ups
Max Russian KBS in time remaining

Minute 3
30s to perform
6 Box Jumps with step down
Max Abmat Sit ups in time remaining

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday August 9, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power
B) Snatch Skill Work: 20-30 Minutes of Snatch Skill Work
C) Lactic Power Work: 25s Assault BIke
3:45 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this

—–

Monday August 10, 2020
Title: Week 6(2) – Monday

Warmup: 60s Jump Rope Singles
30s Reverse Plank
x 3 Sets; each at the top of a 90s mark
+
8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in

A) Push Press: EVERY 2 MINUTES x 6 SETS
x 6-8
B) Vertical Pulling: EVERY 2 MINUTES x 6 SETS
x 6-8

*if strict pull ups are easy here – weight these
C) Aerobic Work: 12 Minute Amrap
4 Bent Over Barbell Rows
12 Quadruped Shoulder Taps
20 Double Unders or 60 Singles

—–

Tuesday August 11, 2020
Title: Tuesday

Warmup: EMOM x 4 Minutes
25s Elbow Plank
Max Alternating Lateral Banded Steps in the remaining time
*keep the band on the whole time
+
6 Minute Amrap
5 Prisoner Good Mornings
5 Counterbalance Squats
5 Prisoner Kang Squats

A) Notes: Deadlift Strength Endurance
Squat Muscle Endurance / Strength Endurance

*WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both)
B) Deadlift : EVERY 3 MINUTES x 4 SETS @3111
x5

*don’t build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL

C) Goblet Squat: @20X1; EVERY 3 MINUTES
20.15.10.10.10.8

—–

Wednesday August 12, 2020
Title: Wednesday

Warmup: 10 Minute Amrap
100yard Jog *out the front, in the back
30s Prisoner Superman Hold
5 Arms Only inchworms

A) Notes: Horizontal Push / Pull
Mixed Modal (cyclical + gymnastics) Aerobic Work

WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups
B) Horizontal Pull / Push Superset: EMOM x 5 Sets
Minute 1: Supinated Grip Bent Over Barbell Row @31X2; x6-8
Minute 2: Push Ups x9-15
Minute 3: Rest

*if the push ups are too easy, perform either deficit or ring
C) Aerobic Work: 15 Minute Amrap
400m Run
10 Abmat Sit Ups
10 Ball Slams
10 Abmat Sit Ups
10 Ball Slams

—–

Thursday August 13, 2020
Title: Thursday

Warmup: 30s Jump Rope Singles
30s Single Leg Glute Bridge left
30s Single Leg Glute Bridge right
30s Jump Rope Singles
30s Side Plank Left
30s Side Plank Right
x 3 Sets

A) Notes: Single Leg Squat
Bend Muscle Endurance w/High Breathing Rate

WHITEBOARD SCORE: Weight used for split squat and total time for C
B) Single Leg Squat: 3 Sets; 14 minute cap
Front Foot Elevated Split Squat – Overhead Contralateral @3010; x8-10/leg; rest 60s between legs

*up on a 25″ plate
*if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat
C) Get the work done: For Time; 10 Minute Cap
50 Russian KBS
50 Wall Balls
160 Double Unders – 320 singles

—–

Friday August 14, 2020
Title: Friday

Warmup: 10 Minute Amrap @ warm up pace
60s of your chosen modality 🙂
5 Curl to Press/arm
10 Reverse Snow Angels

A) Notes: Vertical Push / Pull Work
Single Modality Aerobic
WHITEBOARD SCORE: Max distance on D and the implement you used 🙂
B) Single Arm Seated Z-Press: EMOM x 5 Sets
Minute 1: x12-15 Left Arm
Minute 2: x12-15 Right Arm
Minute 3: Rest
C) Single Arm Upright Row: EMOM x 5 Sets
Minute 1: x12-15 Left Arm
Minute 2: x12-15 Right Arm
Minute 3: Rest
D) Single Modality Aerobic Work: Choose One
10 Minute Max
Run
Bike
Row

Measure meters on run, on bike, and on row
Notes; attempt to pace slightly faster than last week

 

Programming 8.3 – 8.7

By: 0

A little cycle explanation 🙂
 

Workout Log: CFSB – Class Programming
Start Date: 2020-08-03
End Date: 2020-08-07
this

Monday August 3, 2020
Title: Week 5 – Monday

Warmup: 60s Jump Rope Singles
30s Reverse Plank
x 3 Sets; each at the top of a 90s mark
+
8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in

A) Notes: Vertical Push Dynamics
Vertical Pull
+
High Breathing Core + Pull + Push isometrics

*all sets tough unless specified to build
WHITEBOARD SCORE: Push press weight + total # of pull ups
B) Push Press: EVERY 2 MINUTES x 5 SETS
x 6-8
C) Vertical Pulling: EVERY 2 MINUTES x 5 SETS
x 6-8

*if strict pull ups are easy here – weight these
D) Strict Pull Up: EVERY 2 MINUTES x 5 SETS
x 6-8
E) Amrap: 12 Minute Amrap
30 Double Unders or 60 Singles
8 Bent Over Barbell Rows
30s Plank on Hands

—–

Tuesday August 4, 2020
Title: Tuesday

Warmup: EMOM x 4 Minutes
25s Elbow Plank
Max Alternating Lateral Banded Steps in the remaining time
*keep the band on the whole time
+
6 Minute Amrap
5 Prisoner Good Mornings
5 Counterbalance Squats
5 Prisoner Kang Squats

A) Notes: Deadlift Strength Endurance
Squat Muscle Endurance / Strength Endurance

*WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both)
B) Deadlift : EVERY 3 MINUTES x 4 SETS @3111
x5

*build across sets here
*make these pretty, if you cannot perform them pretty in the range, perform and RDL

C) Goblet Squat: @20X1; EVERY 3 MINUTES
20.15.10.10.10

—–

Wednesday August 5, 2020
Title: Wednesday

Warmup: 10 Minute Amrap
100yard Jog *out the front, in the back
30s Prisoner Superman Hold
5 Arms Only inchworms

A) Notes: Horizontal Push / Pull
Mixed Modal (cyclical + gymnastics) Aerobic Work

WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups
B) Horizontal Pull / Push Superset: EMOM x 4 Sets
Minute 1: Supinated Grip Bent Over Barbell Row @31X2; x6-8
Minute 2: Push Ups x9-15
Minute 3: Rest

*if the push ups are too easy, perform either deficit or ring
C) Aerobic Work: 15 Minute Amrap
200m Run
15 Abmat Sit Ups
200m Run
10 No Push Up Burpees

*if you have solid push ups – go ahead and hit burpees

—–

Thursday August 6, 2020
Title: Thursday

Warmup: 30s Jump Rope Singles
30s Single Leg Glute Bridge left
30s Single Leg Glute Bridge right
30s Jump Rope Singles
30s Side Plank Left
30s Side Plank Right
x 3 Sets

A) Notes: Single Leg Squat
Bend Muscle Endurance w/High Breathing Rate

WHITEBOARD SCORE: Weight used for split squat and total time for C
B) Single Leg Squat: 3 Sets; 14 minute cap
Front Foot Elevated Goblet Split Squat @3010; x8-10/leg; rest 60s between legs

*up on a 25″ plate
*if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat
C) Get the work done: For Time; 10 Minute Cap
80 Russian KBS
160 Double Unders – 320 singles

—–

Friday August 7, 2020
Title: Friday

Warmup: 10 Minute Amrap @ warm up pace
60s of your chosen modality 🙂
5 Curl to Press/arm
10 Reverse Snow Angels

A) Notes: Vertical Push / Pull Work
Single Modality Aerobic
WHITEBOARD SCORE: Max distance on D and the implement you used 🙂
B) Single Arm Seated Z-Press: EMOM x 4 Sets
Minute 1: x12-15 Left Arm
Minute 2: x12-15 Right Arm
Minute 3: Rest
C) Single Arm Upright Row: EMOM x 4 Sets
Minute 1: x12-15 Left Arm
Minute 2: x12-15 Right Arm
Minute 3: Rest
D) Single Modality Aerobic Work: Choose One
10 Minute Max
Run
Bike
Row

 

 

Programming 7.27 – 8.2

By: 0

Workout Log: Class Programming
Start Date: 2020-07-27
End Date: 2020-08-02
Blog

Monday July 27, 2020
Title: Wk 4 Progression: Monday – Bend / Push Patterns + Mixed Aerobic

Warmup: 10 Minute Amrap
10 Superman Reps *controlled
10 Glute Bridges
20s Single Arm Plank/side
50 Jump Rope Singles

A) Notes: We’ll be transitioning lower in reps, I expect that you can load heavier as the reps drop!
B) EVERY 2 MINUTES x 4 Sets (24 Minutes): 1. @3111; x6-8 Romanian Deadlift
2. @3111; x9-12 DB/KB Left Arm Glute Bridge Floor Press
3. @3111; x9-12 DB/KB Right Arm Glute Bridge Floor Press

*anytime they are listed this way, it is 2 minutes for each exercise – note your RDL and Floor Press weights/reps

C) 10 Min Amrap: 30 Double Unders or 60 Singles
10/arm KB or DB Cleans *from hip
10 Hand Release Push Ups

Notes: Modify this so the work is consistent and smooth

—–

Tuesday July 28, 2020
Title: Tuesday: Squat / Pull Patterns + Mixed Aerobic

Warmup: 10 Min Amrap
10 Air Squats w/20s Bottom Squat hold in last rep
5 Arms Only Inchworms
10 Prone T
30s Bent Hollow Position

A) Notes: -Lower reps on the FS for heavier loading
-New variations and tempos for the pull up options
B) Front Squat – Catalyst: Every 2:30 Minutes x 4 Sets (10min)
@20X1; x 6-8
C) Strict Pull Up: Every 2:30 x 4 Sets (10 min)
@20X1; 6-8

Some options if you cannot perform this many pull ups could be

NEW OPTION: If you can perform the 6-8 easily, weight them
Option 1: UNBROKEN negatives at 31A1; for 6-8 reps
Option 2: Banded Pull Ups; @3131 for 6-8 reps
Option 3: Ring Rows x15-20 @2111

these are not necessarily in order of progression preference, but space / equipment / ability
D) 12 Min Amrap: 4 Turkish Get Ups
12 Alternating Goblet Step Ups
10 No Push Up Burpees
10/side Three Point DB or KB Row

—–

Wednesday July 29, 2020
Title: Wednesday

Warmup: Take a few moments to set up, everyone can start on something different here

A) Cyclical: 1 Minute Assault Bike
rest 30s
x 7 Sets
+
rest 1 minute to clean and switch
+
1 Minute Row
rest 30s
x 7 Sets
+
rest 1 minute to clean and switch
+
1 Minute Run
rest 30s
x 7 Sets

—–

Thursday July 30, 2020
Title: Thursday

Warmup: 10 Minutes of Hang Power Clean Skill Work – Coaches Choice
+
6 Minutes to Dial in Weights for A

A) Notes: -The reps have dropped slightly in B, which should allow for some heavier loading
-We are adding some loading to the Core/Glute work, this is meant to be muscle endurance accumulation here on this one
-Some timing was adjusted per running it a little close last week 🙂

-Whiteboard Scoring: note your Hang Power Clean and Single Arm Push Press Weight
B) Bend / Push Muscle Endurance (17:30): 7 Sets
2:30 to perform
7 Hang Power Cleans
10 Single Arm Push Press KB/DB/side

Lower the movement with simplicity if it is an issue
Hang Power Clean > RDL > Russian Kettlebell Swing
SA Push Press > Press

C) Core/Glute Amrap: 8 Minute Amrap
15 DB Weighted Sit Ups
20 DB Weighted Glute Bridge

Modifications
Weighted Sit Ups > Abmat Sit Ups
Weighted Glute Bridge > Glute Bridge

—–

Friday July 31, 2020
Title: Friday

Warmup: EMOM x 4 Minutes; increase your jog pace per set – finish tough
20s Jog
3 Air Squats @ 3111

+ (the + indicates a separation here)

EMOM x 4 Minutes; increase your bike pace per set finish tough
20s Assault Bike
4-6 Ring Rows
*quick transition here

A) Notes: Overall density per set has dropped which should now allow for some faster cycle times, however your rest is gone, so you’ll have to manage your run pacing a bit better to stay continuous throughout.

-Whiteboard Scoring: I want rounds + reps today per both amraps
B) Squat w/ Higher Breathing Rate: 12 Min Amrap
Run 100 yards
10 Goblet Squats

rest 5 minutes between B and C
C) Pull w/ Higher Breathing Rate: 12 Min Amrap
12/9 Cal Assault Bike
10 Ring Rows

—–

Saturday August 1, 2020
Title: Saturday

Warmup: 8 Min Amrap
10 Alternating Plank March
30 Jump Rope Singles
10 Alternating Superman Arm/Leg
30 Jump Rope Singles
+
Dial in part A

A) Notes: This is meant to be dialed in so that you can stay CONSISTENT with your times each round, if you find yourself slipping we will pull reps out or modify the movement so it can be performed consistently
B) Accumulation and Practice: EMOM x 30 Minutes

Odd Rounds
5 No Push Up Burpees + 20 Double Unders or 40 Singles

Even Rounds
5 Hand Release Push Ups + 10 American KBS

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday August 2, 2020
Title: Sunday

Warmup: 3 Minute Easy Bike
+
20s Moderate
60s rest
15s tough
60s rest
10s tough
x 2 Sets

A) Notes: We are going to start off with the Alactic work today, then get into some easy conversational MAP 10 isometric work

B) Alactic Work: 20s Assault BIke @ 100%
5 minute rest
x 3 Sets
C) Isometric Focused MAP 10 Work: 30 Minute Assault Bike; every 5 minutes stop and perform
20s Bottom Squat Hold
20s Reverse Plank Hold
4 Alternating Turkish Get Ups – light

—–

Programming 12.24 – 12.30

By: 0

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Closed

Christmas Eve and Christmas Day
New Years Eve and New Years Day

ALSO!

We can use Creative Colors across the road for overflow parking after hours – it’s very nice of them to allow us to do that, so…don’t be a dick about it.

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Christmas Eve Monday 12.24″]

Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before!

https://www.facebook.com/groups/cfsbmembers/

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Christmas Day Tuesday 12.25″]

Merry Christmas!

Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before!

https://www.facebook.com/groups/cfsbmembers/

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 12.26″]

FIT

A. 4 Sets
Bent Over Row x3-6 @3111, rest 90s
Close Grip Bench Press x 3-6 @3111, rest 2 minutes

B. 3 Sets For Time (12 Min Cap)
12-18 Ring Rows
30-60s Elbow Plank *Weighted if possible
20m Reverse Bear Crawl

COMP

A.
Weighted Pull Up x 4.3.2.1, rest 90s
Close Grip Bench Press x 4.3.2.1, rest 2 minutes

B. For Time (12 Min Cap)
9 Kipping Pull Ups
5 Wall Walks
5 Renegade Rows
12 Kipping Pull Ups
4 Wall Walks
4 Renegade Rows
15 Kipping Pull Ups
3 Wall Walks
3 Renegade Rows

Score:
A. Weights
B. Time

Notes:
-no bands for the pull ups on comp, if you cannot perform them, stick to fit for the day
-make your first round of Ring Rows unbroken in the range, but tough
-1 REP OF RENEGADE ROW IS
Left Row
Push Up
Right Row
Push Up

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 12.27″]

FIT

A. E90s x 8 (12min) Start moderate and build so that the the last 4 sets are tough

Overhead Squats x 3-6 @3111

*You may pull from a rack

B. 2 Sets for time (10 Min Cap)
30 Alternating KB/DB Snatches
20 No Push Up Burpees onto a Plate #45
10/arm Single Arm Alternating Front Rack Reverse Lunges

COMP

A. E90s x 8 (12min) Start moderate and build that the the last 4 sets are tough

Full Snatch x 1.1

B. 2 Sets for time (10 Min Cap)
30 Alternating KB Snatches 55/35
20 No Push Up Burpees onto a Plate #45
10/arm Single Arm Alternating Front Rack Reverse Lunges 55/35

Score:
A. Weight
B. Time or reps in cap

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 12.28″]

FIT

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Hang Muscle Clean + Push Press (5+5)

B. 3 Sets, NFT – Tough, Heavy
Push Press x 9
Dual DB Deadlift x 9
12-15 Sit Ups
Bike 60s; increase pace each round
rest 2 Minutes between sets

COMP

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Power Clean and Jerk (2+2)

B. 3 Sets, NFT – Tough, Heavy
Push Press x 3.3.3 (clusters, rest 15s b/w)
Dual DB Deadlift x 9
9-12 Kipping Toes Through Rings
Bike 60s; increase pace each round
rest 2 Minutes between sets

Score:
A. Weight
B. Don’t score it, just go heavy and hard where it is dictated

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 12.29″]

FIT

A. E90s x 8 (12min) start light and build so that the last 4 sets are tough

Front Squat x 2
*pull from a rack

B. 20 Min Amrap
12 Hanging Knee Raises/Sit Ups
6 SA KB/DB Thrusters/arm
12/9 Cal Bike

COMP

A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough

Full Clean x 1.1

B. 20 Min Amrap
8 Toes To Bar
5 SA KB Thrusters/arm 45-55/25-35
Bike/Row/Doubles

Round 1: 14 Cal Bike
Round 2: 14 Cal Row
Round 3: 75 Doubles

Score:
A. Heaviest weight
B. Rounds + Reps

Notes:
I put a range on the weights for Comp, if you cannot fall within that, stick to fit for the day

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 12.30″]

FIT

A. E90s x 8 Sets, build to a heavy set

Thruster x 3

B. For Time (12 Min Cap)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Barbell Front Squats
No Push Up Burpees

COMP

A. E90s x 8 Sets, build to a heavy set – pulled from the floor

Thruster x 1

B. For Time (12 Min Cap)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dual Dumbbell squats 50/35
Bar-facing burpees

Score:
A. weight
B. Time or reps in cap

Notes:
Fit, use a barbell weight that you feel as though you can hit 10 with some room in the tank.

[/elitetoggle][/eliteaccordion]

Programming 12.17 – 12.23

By: 0

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Closed

Christmas Eve and Christmas Day
New Years Eve and New Years Day

ALSO!

We can use Creative Colors across the road for overflow parking after hours – it’s very nice of them to allow us to do that, so…don’t be a dick about it.

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 12.17″]

A. E90s x 8 (12min) Build slightly across sets; start moderate

Sets 1-4
3 Snatch RDL
*Focus on the positions

Sets 5-8
3 Overhead Squats @3211

B. 3 Sets @ 80% effort
Bike 18/15 Calories
18 Alternating DB/KB Snatches
18 Sit ups
rest 60-90s between sets

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
2 Snatch Lift Off w/ pause above knee

Rounds 5-8
1 Full Snatch *take 3 seconds to get to the knee
1 Hang Snatch

B. 3 Sets @ 80% effort
18/15 Cal Row
12 Alternating Single Arm DB/KB Snatch *Heavy
12 Toes to Bar
rest 60-90s between sets

Score:
A. Don’t score, just pay attention to your own numbers and how they relate to prior numbers
B. All three round times

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 12.18″]

FIT

A. E90s x 12 Rounds (18 Min)
Odd Rounds
20-30s Pull Up Iso Hold
+
*try to increase the difficulty by adding weight or removing bands

Even Rounds
8-10 Dual Arm KB/DB Push Press

B. 3 Sets for consistency
20 Push Up Variation
50 Single Unders
20 Ring Rows
15/12 Cal Row
rest 2 minutes between sets

COMP

A. E90s x 12 Rounds (18 Min)
Weighted Pull Up x 2-3

Even Rounds
4 Heavy Push Press; build slightly across sets
*pulled from floor, beat last weeks #

B. 3 Sets for consistency
15 Deficit Push Ups
50 Double Unders
15 Kipping Pull Ups
15/12 Cal Bike
rest 2 minutes between sets

Score/Notes
A. weight for pull up, weight for PP
B. Nothing, get through it and work on consistency, choose a modification that will allow for you to perform these sets UB in the first round with a little room in the tank

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 12.19″]

FIT

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
3 Barbell RDL
*focus on positions, try to beat last week

Rounds 5-8
3 Front Squats @3111
*choose a weight you can pull from the floor, try to beat last week

B. AMRAP IN 15 MIN *Grind, Heavy
5 Single Arm KB/DB RDL/side
5 KB/DB Goblet Squats
10 Russian KB Swings
20m Plate Push
30-60s Plank / Weighted Plank

COMP

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
2 Clean Lift Off w/ pause above knee

Rounds 5-8
1 Full Clean *take 3 seconds to get to the knee
1 Hang Clean

B. AMRAP IN 15 MIN *Grind, Heavy
5 Single Arm KB/DB Deadlifts/side
5 KB/DB Goblet Squats
10 Russian KB Swings
20m Plate Push
60s Weighted Plank

Score:
A. Don’t score, just pay attention to your own numbers and how they relate to prior numbers
B. Weight Used for KB work

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 12.20″]

FIT

A. 3 Sets *all tough
8 Single Arm Bent Over DB Row/arm, rest 0 seconds then perform
Max Ring Rows in 30s
rest 90-120s
+
3 Close Grip Bench Press, rest 0 seconds
20m Reverse Bear Crawl or 9 Scaled Box Wall Walks
rest 90-120s

B. 3 Sets for QUALITY
30m Forward Bear Crawl
12-15 Bicep Curl and Press DB/KB
60s Dead Bug Hold

COMP

A1. 3 Sets *all tough
4 Heavy Barbell Bent Over Row, rest 0 seconds then perform
Max Rep Drop Set (-20%) in 30s
rest 90-120s
+
3 Close Grip Bench Press, rest 0 seconds then perform
2-3 Wall Walks
rest 90-120s

B. 3 Sets for QUALITY
30m Reverse Bear Crawl
8 Bicep Curls
4 Push Presses
4 Push Jerks
60s Hollow Rock Hold

Score:
A. Row weight / Bench Weight
B. No Score, for quality

Notes: For the drop sets, do your entire set before your spot your partner on the bench or pair up in 3’s so you always have a spotter.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 12.21″]

FIT

A.
3 Minutes to finish
50 Singles
14 Russian Kettlebell Swings
14 Goblet Loaded Reverses Lunges
10 No Push Up Burpees
3 Minute Rest
x 5 Sets

COMP

A.
3 Minutes to finish
50 Double Unders
12 Hang Power Cleans 95/65
12 Barbell Front Rack Reverse Lunges 95/65
8 Lateral Burpees over the bar
3 Minute Rest
x 5 Sets

Score:
A. Score each rounds time or reps performed on the board
B. Rounds + Reps

Notes:
I want you to modify so that you can finish your first round with a little time to spare!

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 12.22″]

12 Days of Christmas…

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 12.23″]

FIT

45s Goblet Squats
45s Rest
45s Russian KBS
45s Rest
45s Step Ups
45s Rest
45s Push Press
45s Rest
45s Calorie Row
45s Rest
x 4 Sets

COMP

45s Wall Balls
45s Rest
45s SDHP
45s Rest
45s Box Jump w/SD
45s Rest
45s Push Press
45s Rest
45s Calorie Row
45s Rest
x 4 Sets

[/elitetoggle][/eliteaccordion]

Programming 12.10 – 12.16

By: 0

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Closed

Christmas Eve and Christmas Day
New Years Eve and New Years Day

ALSO!

We can use Creative Colors across the road for overflow parking after hours – it’s very nice of them to allow us to do that, so…don’t be a dick about it.

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 12.10″]

FIT

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
4 Barbell RDL
*focus on positions, try to beat last week

Rounds 5-8
4 Front Squats @3111
*try to beat last week

B. AMRAP IN 15 MIN *Grind
Bike .5/.4m
15 Sit Ups
15 Goblet KB Reverse Lunges
50 Single Unders
15 Russian KB Swing
15 Goblet KB Front Squats
50 Single Unders Unders

COMP

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
3 Clean Lift Off w/ pause above knee

Rounds 5-8
1 Full Clean *take 3 seconds to get to the knee
1 Hang Power Clean
1 Hang Clean

B. AMRAP IN 15 MIN *Grind
Bike .5/.4m
10 Toes to Bar
10 Heavy Dual KB Reverse Lunges
35 Double Unders
10 Heavy Dual Russian KB Swing
10 Heavy Dual KB Front Squats
35 Double Unders

Score:
A. Don’t score, just pay attention to your own numbers and how they relate to prior numbers
B. Weight Used for KB work

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 12.11″]

FIT

A. 3 Sets *all tough
8 Dual Bent Over DB Row, rest 0 seconds
+
Max Ring Rows in 20s *moderate difficulty
rest 90-120s
4 Close Grip Bench Press, rest 0 seconds
+
20m Reverse Bear Crawl
rest 90-120s

B. 3 Sets for QUALITY
20-40m Bear Crawl *Hips Down
12-15 Bicep Curl and Press DB/KB
30-60s Elbow Plank

COMP

A. 3 Sets *all tough
3 Heavy Dual DB/KB Bent Over Row, rest 0 seconds
+
Max Rep Drop Set (-20%) in 20s
rest 90-120s
4 Close Grip Bench Press, rest 0 seconds
+
20-60s Handstand Hold
rest 90-120s

B. 3 Sets for QUALITY
40m Bear Crawl *Hips Down
12-15 Bicep Curl and Press DB/KB
10 Rower Pike Ups @ 2020

Score:
A. Row weight / Bench Weight
B. No Score, for quality

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 12.12″]

FIT

A. E90s x 8 (12min) Build slightly across sets; start moderate

Sets 1-4
4 Snatch Grip RDL
*Focus on the positions

Sets 5-8
4 Overhead Squats @3211

B. EMOM x 4 Sets (16 Min)
1: 40s Max Calorie Bike; increase pace each round
2: 40s Max DB/KB Snatches *Alternating/moderate to light weight
3: 40s Max Sit Ups
4. Rest

COMP

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
3 Snatch Lift Off w/ pause above knee

Rounds 5-8
1 Full Snatch *take 3 seconds to get to the knee
1 Hang Power Snatch
1 Hang Snatch

B. EMOM x 4 Sets (16 Min)
1. 40s Row; increase pace each round
2: 8 Dual KB Snatch
3: 12-15 Straight Legged Sit Ups
4. Rest

Score:
A. Don’t score, just pay attention to your own numbers and how they relate to prior numbers
B. Weight for Snatches and Pace Range for Bike/Row ex: 1:53.4 – 1:43.3

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 12.13″]

FIT

A. E90s x 10 (15 Min)
Odd Rounds
20-30s Pull Up Iso Hold
*Use as many bands as needed to get a solid hold at the top

Even Rounds
6 Single Arm DB/KB Push Press/arm
*Beat Last weeks #

B. 3 Sets for consistency
30s Plank/Weighted Plank
12-15 Push Up Variation
50 Single Unders
12-15 Ring Rows
Hold the top of your last ring row for 20s
12/9 Cal Bike
rest 2 minutes between sets

COMP

A. E90s x 10 (15 Min)
Odd Rounds
30s Max Rep Strict Chest To Bar Pull Ups

Even Rounds
6 Heavy Push Press; build slightly across sets
*pulled from floor, beat last weeks #

B. 3 Sets for consistency
6 Ring Push Ups
6-8 Hand Release Push Ups
50 Double Unders
6 Toes to Bar
6-8 Kipping Pull Ups
15/12 Cal Bike
rest 2 minutes between sets

Score/Notes
A. # of pulls, weight for PP
B. Nothing, get through it and work on consistency, choose a modification that will allow for you to perform these sets UB in the first round with a little room in the tank

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 12.14″]

FIT

A.
3 Minute Ladder 3.6.9+ Style
No Push Up Burpee Over Bar (lateral optional)
Empty Barbell Thruster *Light, DB if needed
3 Minute Rest
x 3 Sets; increase pace each set

B.
3 Minute Amrap
16 UB American KB Swings
50 Single Unders
3 Minute Rest
x 3 Sets; increase pace each set

COMP

A.
3 Minute Ladder 3.6.9+ Style
Burpee Over Bar (lateral)
Barbell Thruster 75/55
3 Minute Rest
x 3 Sets

B.
3 Minute Amrap
8 Dual KB Hang Clean and Jerks
36 Double Unders
3 Minute Rest
x 3 Sets; increase pace each set

Score:
A. Total Reps each round
B. Rounds + Reps

Notes:
This is pace learning practice, I want you tp INCREASE your pace by a little each round!

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 12.15″]

Surprise Christmas Wod!

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 12.16″]

Fit & Comp

A. Grind
36 Minute Amrap
Row 90s; Row last 10s Hard
3 Wall Walks
40m Front Rack KB Walk; tough
Bike 90s; Bike last 10s Hard
40m Sled Push; tough
20 Prisoner Step Ups

[/elitetoggle][/eliteaccordion]

 

Programming 12.3 – 12.9

By: 0

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Closed

Thanksgiving and Black Friday
Christmas Eve and Christmas Day
New Years Eve and New Years Day

ALSO!

We can use Creative Colors across the road for overflow parking after hours – it’s very nice of them to allow us to do that, so…don’t be a dick about it.

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 12.3″]

FIT

A. E90s x 10 (15min) Build slightly across sets; start moderate

Sets 1-5
5 Snatch RDL
*Focus on the positions

Sets 6-10
5 Overhead Squats @3211
*choose a weight you can pull from floor

B. EMOM x 4 Sets (12 Min)
1: 45s Max DB/KB Snatches *Alternating/moderate to light weight
2: 45s Max Plank on Forearms
3: 45s Max Singles/Doubles

COMP

A. E90s x 10 (15min) Build slightly across sets; start moderate

Odd Rounds
4 Snatch Lift Off w/ pause above knee

Even Rounds
1 Power Snatch *take 3 seconds to get to the knee
1 Hang Power Snatch
1 Hang Snatch
1 Overhead Squat

B. EMOM x 4 Sets (12 Min)
1: 8 KB Snatch/arm *not alternating 70/45
2: 45-60s Ring Plank
3: 35-50 Double Unders

Score:
A. Heaviest Weight
B. Weight for Snatches and Total Double Unders

Notes:

You’ll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 12.4″]

FIT

A. E90s x 10 (15 Min)
Odd Rounds
30s Max Rep Strict Ring Row

Even Rounds
8 Single Arm DB/KB Push Press/arm

B. 3 Sets; note the UB in the range
9-12 UB Push Ups
10/8 Cal Bike
9-12 UB Ring Rows
12 Straight Legged Sit Ups
rest 2 minutes between sets

COMP

A. E90s x 10 (15 Min)
Odd Rounds
20s Max Rep Strict Chest To Bar Pull Ups

Even Rounds
8 Heavy Push Press; build slightly across sets
*pulled from floor

B. 3 Sets; note the UB in the range
9-12 UB Clapping Push Ups
12/10 Cal Bike
9-12 UB Kipping Pull Ups
12 Straight Legged Sit Ups
rest 2 minutes between sets

Score/Notes
A. # of pulls, weight for PP
B. Nothing, get through it and work on consistency, these sets are UB each round so, change as you need to to accomplish that

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 12.5″]

FIT

A. E90s x 10 (15min) Build slightly across sets; start moderate

Rounds 1-5
5 Barbell RDL
*focus on positions

Rounds 6-10
5 Front Squats @3211
*choose a weight you can pull from the floor

B. AMRAP IN 12 MIN *Grind
12 Russian KB Swings *Heavy
20m Forward Bear Crawl
8/leg Alternating Goblet Reverse Lunges
8 Modified Toes to Bar

COMP

A. E90s x 10 (15min) Build slightly across sets; start moderate

Odd Rounds
4 Clean Lift Off w/ pause above knee

Even Rounds
1 Power Clean *take 3 seconds to get to the knee
1 Hang Power Clean
1 Hang Clean
1 Front Squat

B. AMRAP IN 12 MIN *Grind
8 Dual KB Clean 55/35
20m Forward Bear Crawl
8/leg Alternating Dual KB Reverse Lunges 55/35
8 Toes to Bar

Score:
A. Heaviest Weight
B. Weight Used for KB work

Notes:
You’ll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 12.6″]

FIT

A. 3 Sets *all tough
8 Bent Over DB Row/arm
rest 90s
5 Close Grip Bench Press
+
20m Reverse Bear Crawl
rest 90s

B. 3 Sets
10 Ring Rows w/1 second pause at top
rest 30s
10 Plank Walk outs
rest 30s
10 Reverse Snow Angels
rest 30s

COMP

A. 3 Sets *all tough
8 Bent Over DB Row/arm
rest 90s
5 Close Grip Bench Press
+
5-10m handstand Walk
*you get one drop here, if you drop a second time in the 5-10, call it for that round
rest 90s

B. 3 Sets for QUALITY
10 Ring Rows w/ 1 second pause at top
rest 30s
3 Wall Walks w/2 second pause at top
rest 30s
10 Reverse Snow Angels
rest 30s

Score:
A. Row weight / Bench Weight
B. No Score, for quality

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 12.7″]

FIT

A.
3 Minutes to complete @ CONSISTENT PACES
5.10.15
No Push Up Burpees
Air Squats/Goblet Squats *UB Sets
*50 Single Unders
3 Minute Rest
x 3 Sets

B.
3 Minute Amrap @ CONSISTENT PACES
16 American KB Swings
100m Run (in 10m Shuttles)
3 Minute Rest
x 3 Sets

COMP

A.
3 Minutes to complete @ CONSISTENT PACES
5.10.15
Burpees
Wall Balls 20/14
*50 Double Under Cash Out
3 Minute Rest
x 3 Sets

B.
3 Minute Amrap @ CONSISTENT PACES
8 Single Arm DB/KB Hang Clean and Jerks/arm 55/35
100m Run (in 10m Shuttles)
3 Minute Rest
x 3 Sets

Score:
A. Time you finished each round in
B. Rounds + Reps each round

Notes:
A. SCALE SO YOU CAN FINISH IN THE TIME, if you cannot get into the doubles for comp…don’t do it. If you are doing Comp, you are doing those weights as well.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 12.8″]

FIT & COMP

Christmas Workout Series #1

Surprise Workout

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 12.9″]

FIT

A. Grind
18 Minute Amrap
40m Reverse Sled Drag
10 Incline Push Ups @ 2020
10 Bent Over DB/KB Row
10 Straight Legged Sit Ups
20s Pike HS Hold or 40s Plank

COMP

18 Minute Amrap
40m Reverse Sled Drag
5 Renegade Rows
5 Strict Toes to Bar
20s Wall Facing HS Hold

[/elitetoggle][/eliteaccordion]

Programming 11.26 – 12.2

By: 0

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Closed

Thanksgiving and Black Friday
Christmas Eve and Christmas Day
New Years Eve and New Years Day

ALSO!

We can use Creative Colors across the road for overflow parking after hours – it’s very nice of them to allow us to do that, so…don’t be a dick about it.

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 11.26″]

FIT

COMPARE A/B to your results from the programming week of 10.8

A. 15 Minute cap
Establish a heavy Back Squat x5 @3111 for the day

B.
Max Strict Ring Rows in 5 minutes

C. For time – 12 Minute Cap
20 Db/Kb Suitcase Reverse Lunges
40 JR Singles
18 Db/Kb Suitcase Reverse Lunges
60 JR Singles
16 Db/Kb Suitcase Reverse Lunges
80 JR Singles
12 Db/Kb Suitcase Reverse Lunges
100 JR Singles

COMP

A. 15 Minute cap
Establish a heavy Back Squat Single for the day

B.
Max Strict Pull Ups in 5 minutes

C. For time – 12 Minute Cap
14 Barbell Front Rack Reverse Lunges
20 Double Unders
12 Barbell Front Rack Reverse Lunges
40 Double Unders
10 Barbell Front Rack Reverse Lunges
60 Double Unders
8 Barbell Front Rack Reverse Lunges
80 Double Unders

Score:
A. Weight
B. First set unbroken AND total reps.
C. Time/Weight

Notes:
C. I want the lunges to be heavy

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 11.27″]

FIT

COMPARE A/B to your results from the programming week of 10.8

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
Push Up/Incline Push Up
Farmers Carry 30m after each set

B. 20 Min Cap – Tough Effort
1.2.3.4.5.6.7.8.9.10
Dumbbell/KB Deadlifts
10 Ab Mat Sit Ups between each set

COMP

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
Ring Push Up
Farmers Carry 30m after each set

B. 20 Min Cap – Tough Effort
1.2.3.4.5.6.7.8.9.10
Dumbbell/KB Deadlifts
Strict Toes Through Rings/ Kipping Toes through rings

Score:
A. Time and FC weight
B. Time and DB/KB Weight

Notes:
A/B. Pick a weight and modification that allows for the first set of 10 to be tough but unbroken. For the ladder up – pick a weight as though you feel the 10’s could be unbroken.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 11.28″]

FIT

COMPARE A to your results from the programming week of 10.8

A. 30 Minute Amrap
15 Russian Kettlebell Swings
35 Double Unders/Singles
15 Ball Slams
200m Run
15 Box Jumps with Step Down
10/8 Cal Bike

COMP

A. 30 Minute Amrap
15 American Kettlebell Swings
35 Double Unders
15 Ball Slams
200m Run
15 Box Jumps with Step Down 24″/20″
10/8 Cal Bike

Score:
Rounds + Reps

Notes: If weather permits for the run, do it. If it’s super snowy and dangerous – omit run.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 11.29″]

FIT

COMPARE A/B to your results from the programming week of 10.8
A. 15 Minute Cap
Deadlift – build to a heavy Double, however you are feeling, go for it.

B. KB Complex
3-4 Sets
12 Dual DB Deadlifts
9 Dual DB Cleans
6 Dual DB Push Press
20m Dual DB Rack Carry
Rest as needed between
x 4 Sets

COMP

A. 15 Minute Cap
Power Clean and Jerk – build to a heavy single today, however you are feeling, go for it.

B. KB Complex
3-4 Sets
12 Dual KB Sumo Deadlifts
9 Dual KB Cleans
6 Dual KB Push Press
20m Dual KB Rack Carry
Rest as needed between
x 4 Sets

Score:
A. Heaviest load
B. Heaviest Complex Weight

Notes:
A. You know what to do.
B. These sets are meant to be unbroken, build to the heaviest set you can manage.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 11.30″]

FIT & COMP

A.
10m Shuttle Run 3 Minutes
rest 3 Minutes
x 2 Sets
Bike 3 Minutes for calories
rest 3 minutes
x 2 Sets
Row 3 Minutes for calories
rest 3 minutes
x 2 Sets

Score:
Run: #of 10m trips each round
Bike: #of calories each round
Row: # of calories each round

notes:
Work on CONSISTENCY in your pacing
If there are more than 18 in class from a logistics standpoint, we will put in a 15s transition to allow some to go during the rest while still allowing for an entire 3 min of work

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 12.1″]

FIT

COMPARE A/B to your results from the programming week of 10.8
A. 15 Minute Cap
Overhead Squat / Front Squat – build to a heavy double

B. EMOM x 12 Min
1. 15 Wall Balls
2. Bike 10/7 Cals
2. 14 Alternating DB Curls

COMP

A. 15 Minute Cap
Power Snatch – build to a heavy single for the day

B. EMOM x 12 Min
1. 15 Wall Balls
2. Bike 13/10 Cals, tough (scale to 10/7 if needed)
2. 14 Alternating DB Curls

Score:
A. Heaviest weight.
B. Don’t score, just challenge yourself.

Notes:
A. Just a heavy set for the day.
B. If these numbers don’t work for you, find something challenging that you can maintain, I want this to be tough but doable during the range.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 12.2″]

FIT & COMP

Around the world work

A. 60 Min Amrap @ conversational pace
Bike 2 Min; consistent pace
10m Bear Crawl Forward
10-15 Sit Ups
20 Alternating Single Leg Cone Touches
Row 2 Min; consistent pace
10m Reverse Bear Crawl
30-45s Front Plank on elbows
15 American KB Swings
30m Single Arm Bottoms Up KB Walk/arm

[/elitetoggle][/eliteaccordion]

Programming 11.19 – 11.25

By: 0

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Closed

Thanksgiving and Black Friday
Christmas Eve and Christmas Day
New Years Eve and New Years Day

ALSO!

We can use Creative Colors across the road for overflow parking after hours – it’s very nice of them to allow us to do that, so…don’t be a dick about it.

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 11.19″]

FIT

@ Perform A1/A2 At The top of a 4 Minute Mark x 5 Sets
A1. @30X0; Back Squat x 2-3, rest 30s
A2. @2121; Dual KB Z Press x4-6

B.
3 Sets For Time- 15 Min Cap
12/9 Cal Assault Bike; increase pace/round
12 Straight Legged Sit Ups
8 KB/DB Clean and Push Press/arm
16 Alternating Bodyweight Reverse Lunges

COMP

@ Perform A1/A2 At The top of a 4 Minute Mark x 5 Sets
A1. @00X1; Back Squat x 3.3.2.2.1, rest 30s
A2. @20X1; Strict DB/KB Press x 5.5.4.3.3

B.
3 Sets For Time- 15 Min Cap
15/12 Cal Assault Bike; increase pace/round
8-12 Toes to Bar
8 KB/DB Clean and Push Press/arm
8 Single Arm Overhead reverse Lunges/arm *alternate feet

Score:
A. Squat and Press weight
B. Nothing, get after it, increase your pace, do it.

Notes:
B.
-You MUST increase your pace on the bike with each round
-Start with a weight/movement variation where the first round can be unbroken

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 11.20″]

FIT

A. Coaches Choice Warm Up

B.
3 Sets; build
5 Barbell Hang Muscle Snatch
50 Jump Rope Singles
5 Barbell Hang Muscle Snatch
rest 2 minutes

C. 13 Minute Grind – move with quality
Bike 30s; tough
10 Ring Rows w/1 sec pause at top
5 KB Windmill/arm
30m Bear Crawl

COMP

A. Coaches Choice Warm Up

B.
3 Sets; build
5 Touch and Go Power Snatch
40 Double Unders
5 Touch and Go Power Snatches
rest 2-3 minutes

C. 13 Minute Grind – move with quality
Bike 30s; tough
10 Ring Rows w/1 sec pause at top
5 KB Windmill/arm
30m Dumbbell Bear Crawl

Score:
B. Weight
C. Don’t score, just grind

Notes:
B. 5 Dumbbell Muscle Snatches/Arm can be the sub for muscle snatch if you aren’t comfortable
C. Make this challenging

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 11.21″]

FIT

A.
@20X1; Bench Press x 5×2-3 rest 2 minutes between

B. 3 Sets @ increasing pace
8 Single Arm KB Thrusters/arm
Row 60s; increase pace each round
rest 60s
30s Push Ups
Bike 60s; increase pace each round
rest 2 minutes

COMP

A.
@20X1; Bench Press x 5.4.3.2.2, rest 2 minutes between

B. 3 Sets @ increasing pace
8 Single Arm KB Thrusters/arm
Row 60s; increase pace each round
rest 60s
30s Max Push Ups
Bike 60s; increase pace each round
rest 2 minutes

Score:
A. Weight
B. Don’t score – just do a good job of increasing your pace each round

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Happy Thanksgiving! Closed! Thursday 11.22″]

Look to our Facebook Members Page for Open Gym Hours!

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Black Friday 11.23 Closed!”]

Look to our Facebook Members Page for Open Gym Hours![/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 11.24″]

FIT

A. 4 Sets; all sets tough
@20X1 Front Squat x 4-6; rest 2-3 minutes between

B. 3 Sets; all tough
Max Set Unbroken Ring Rows, rest 60s
Rear Foot Elevated Split Squat x 6-8/leg, rest 2 minutes
*adjust rear foot as needed to keep to the rep range

C.
25s Assault Bike; hard
rest 2 minutes
35s Assault Bike; hard
rest 2 minutes
45s Assault Bike; hard

COMP

A. 4 Sets; all sets tough
@20X1 Front Squat x 2; rest 2-3 minutes between

B. 3 Sets; all tough
Max Set Unbroken Strict Pull Ups, rest 60s
Suitcase Rear Foot Elevated Split Squat x 6-8/leg, rest 2 minutes

C.
25s Assault Bike; hard
rest 2 minutes
35s Assault Bike; hard
rest 2 minutes
45s Assault Bike; hard

Score:
A. Heaviest weight
B. Total Pull Ups + Heaviest Lunge Weight
C. Remember, terms like “hard” and “85-90%” Are relative to the distance/time, I fully expect your pace will drop as the time increases

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 11.25″]

FIT

A. Coaches Choice Warm Up

B. 3 Sets; build
Hang Muscle Clean + Push Press 5+5
50 Jump Rope Singles
Hang Muscle Clean + Push Press 5+5
rest 2-3 Minutes

C. 3 Minute Amrap
18 American Kettlebell Swings
18 No Push Up Burpees onto a Plate
Max Cal Row or Bike in remaining time
3 Minute Rest
x 4 Sets

COMP

A. Coaches Choice Warm Up

B. 3 Sets; build
Touch and Go Power Clean and Jerk x 5
40 Double Unders
Touch and Go Power Clean and Jerk x 5
rest 2-3 minutes

C. 3 Minute Amrap
9 KB Clean and Push Press/arm
18 No Push Up Burpees onto a Plate
Max Cal Row or Bike in remaining time
3 Minute Rest
x 4 Sets

Score:
A. No
B. Heaviest Weight
C. Calories per each individual round

Notes:
B. RDL + Strict Press x 5+5 can be subbed for the complex

[/elitetoggle][/eliteaccordion]