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Programming 12.17 – 12.23

By: 0

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

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

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

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

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.

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!

Saturday 12.22

12 Days of Christmas…

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

Programming 12.10 – 12.16

By: 0

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


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

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

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

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

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!

Saturday 12.15

Surprise Christmas Wod!

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

 

Programming 12.3 – 12.9

By: 0

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


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.

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

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.

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

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.

Saturday 12.8

FIT & COMP

Christmas Workout Series #1

Surprise Workout

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

Programming 11.26 – 12.2

By: 0

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


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

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.

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.

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.

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

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.

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

Programming 11.19 – 11.25

By: 0

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


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

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

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

Happy Thanksgiving! Closed! Thursday 11.22

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

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

Programming 11.14 – 11.18

By: 0

Upcoming + Whats going on!

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Monday 11.12

FIT

A.
3 Sets or 15 Minutes, whichever comes first
Row 200m; increase pace each round to moderate
20m Mixed KB Rack Overhead Carry/arm *tough – one arm overhead, one arm front rack
10m Lateral Banded Walk/side
20m Bear Crawl
5 Tall Box Jumps w/ step down

B. Wade Mod-
Complete 5 rounds for time:
One Arm DB/KB Power Snatch – 11 reps
One Arm DB/KB Thrusters – 12 reps
Ring Rows – 11 reps
*You can alternate hands as needed to complete total reps

COMP

A.
3 Sets or 15 Minutes, whichever comes first
Row 200m; increase pace each round to moderate
20m Mixed KB Rack Overhead Carry/arm *tough – one arm overhead, one arm front rack
10m Lateral Banded Walk/side
20m Bear Crawl
5 Tall Box Jumps w/ step down

B. Wade-
Complete 5 rounds for time:
50/35 lbs One Arm DB/KB Power Snatch – 11 reps
50/35 lbs One Arm DB/KB Thrusters – 12 reps
Pull Ups w/ the 50 lbs DB/KB – 11 reps
*You can alternate hands as needed to complete total reps

Score:
B. Time/Weight

Tuesday 11.13

FIT

@ Perform A1/A2 At The top of a 4 Minute Mark x 4 Sets (16 min total)
A1. @30X0; Back Squat x 3-5, rest 30s
A2. @2121; Dual KB Z Press x6-8

B.
3 Sets @ Bike Increasing Pace
12-18 Push Up Variation
12 No Push Up Burpees
12 Bodyweight Reverse Lunges
12/9 Cal Bike; increase pace each round ending at a tough pace

COMP

@ Perform A1/A2 At The top of a 4 Minute Mark x 4 Sets (16 min total)
A1. @00X1; Back Squat x 3.3.3.3, rest 30s
A2. @20X1; Strict DB/KB Press x 6.6.5.4

B.
3 Sets @ Bike Increasing Pace
12-18 Ring Push Ups
15 No Push Up Burpees onto a 45# plate
18 Goblet Loaded Reverse Lunges 70/55
15/12 Cal Bike; increase pace each round ending at a tough pace

Score:
A. Squat and Press weight
B. Cal Bike Time each round

Notes:
B.
-You MUST increase your pace on the bike with each round
-Start with a weight/movement variation where the first rounds sets of push ups/NPBP/Reverse Lunges can be unbroken

Wednesday 11.14

FIT

A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score.
5 Snatch Lift Offs to top of knee *pause 2 count at top
5 Hang Muscle Snatches *pause 2 count overhead
5 Overhead Squat to Quarter Squat position
*set the bar down between movements for about 10-15 seconds

B. Every 3:30 x 3 Sets; build as long as you can keep the quality up
10 Barbell Hang Muscle Snatch
or
10 Dumbbell Muscle Snatches/Arm

C. 13 Minute Grind – move with quality
20m Plate Push or 20m Bear Crawl
20-30s Hanging Tuck Sit
20 Prisoner Step Ups
6-8 DB/KB Bent Over Row *1 sec pause at top

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Snatch High Pulls *take 3 seconds to get from the floor to the knee
3 Muscle Snatches
3 Snatch Grip Push Presses
3 Snatch Balance *into power position
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 3:30 x 3 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Snatch x 8

C. 13 Minute Grind – move with quality
20m Plate Push
10-18 Strict Knees To Elbows
20 Prisoner Step Ups 24/20
6-8 DB/KB Bent Over Row *1 sec pause at top

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

Notes:
B. I fully expect that your weights might go DOWN from week to week on this
C. Make this challenging

Thursday 11.15

FIT

A.
@20X1; Bench Press x 5×3-4 rest 2 minutes between

B. 3 Sets @ increasing pace
10/arm Landmine Push Press/arm
75 Single Unders or 35 Double Unders
45-60s Plank on Hands
Row/Bike 12/9 Cal; build in pace each time
rest 2-3 minutes b/w rounds

COMP

A.
@20X1; Bench Press x 6.5.4.3.3, rest 2 minutes between

B. 3 Sets @ increasing pace
10/arm Landmine Push Press/arm
50 Double Unders
30s Single Arm Plank/side
Row/Bike 15/12 Cal; build in pace each time
rest 2-3 minutes b/w rounds

Score:
A. Weight
B. Your pace each round on Bike or Row

Notes:

B.

Start off with a modification that you can hit unbroken in the first round

Friday 11.16

FIT

A. 4 Sets; all sets tough
@20X1 Goblet Squat x 8-10, rest 2 minutes between
*use a DB if we don’t have the KB you need

B. 3 Sets; all sets tough
Ring Row @ 30s Max Reps, rest 60s
Reverse Lunges x 12-16 *Use DB/KB in suitcase position if this is easy, rest 2 minutes

C. 5 Sets @ 100%
20s Assault Bike
rest 90-120s between sets

COMP

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

B. 3 Sets; all tough
Strict Pull Up @ 30s Max Reps, rest 60s
Alternating Front Foot Elevated DB/KB Reverse Lunges x 16, rest 2 minutes
*use a 45# on elevation

C. 5 Sets @ 100%
20s Assault Bike
rest 2 between sets

Score:
A. Heaviest weight
B. Row/Pull Up reps, and Lunge weight
C. Just get it

Notes:

B. The pull ups and ring row sets do not have to be unbroken

Saturday 11.17

FIT

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses
*set the bar down between movements for about 10-15 seconds
*work smooth/technique

B. Every 2:30 x 5 Sets; move weights up if quality is there
Hang Muscle Clean + Push Press x 6+6; work quality/speed
or
RDL + Strict Press x 6+6

C. @ Tough effort
Run 100-200m
24 American KB Swings
rest 90s
Run 100-200m
24 American KB Swings
rest 90s
Run 100-200m
24 American KB Swings

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Clean High Pulls *take 3 seconds to get from the floor to the knee
3 Muscle Cleans *pause 1 count in rack
3 Hang Power Cleans *pause 1 count in landing/power position
3 Barbell Push Jerks *pause 1 count in catch
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:30 x 5 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Clean and Jerk x 5

C. @ Tough effort (all same weights)
Run 200m
18 Alternating KB Snatches
rest 90s
Run 200m
10 Single Arm KB Clean/Arm
rest 90s
Run 200m
24 American KB Swings

Score:
A. No
B. Heaviest Weight
C. Time (Make sure you rest the full 90s)

Notes:
A. I expect that the coach can lightly demo this before starting the clock if you need a refresher on what these movements are, your time to focus on the movements and practice them will be during the Amrap. If you feel like you are completely lost in all of the movements, perform the fit variation of this today.

C. Perform the Run @ tough efforts – but not so tough that you can’t focus on quality reps with the KB. Choose a KB that is difficult but you could perform unbroken.

Sunday 11.18

FIT & COMP

45mins Continuous Flow
Row 15mins
*every 3mins – pause for a 20sec side plank on each side
Assault Bike 15mins
*every 3mins – pause for a 40sec front plank on elbows
Run 15mins
*every 3mins – pause for 15 single leg cone touches/side

Programming 11.5 – 11.11

By: 0

Upcoming + Whats going on!

Interested in a Whole30 Seminar? Click here! 
November 10th – Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details
November 13th – FREE Costco Grocery Store Tour – Click here to register

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!

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Monday 11.5

FIT

Each Station @ A 2:30 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 2-4
A2. @31X1; Dual KB Z Press x8-12

B. E90s x 3 Sets
M1. 30s Push Ups *choose a modification that is difficult but pretty for the 30s – think first set unbroken
M2. 60s Row calories; build in pace
M3. 12-20 Reverse Lunges in place *loaded anyway if possible
M4. 60s No Push Up Burpees onto a 45# plate

COMP

Each Station @ A 2:30 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 4.3.2.1
A2. @21X1; DB/KB SeeSaw Press x6-8/arm *In a Z seated position

B. E90s x 3 Sets
M1. 30s Ring Push Ups *does not have to be unbroken
M2. Row 15/12 Cals; build in pace
M3. 20 Jumping Lunges
M4. 60s No Push Up Burpees onto 45# Plate

Score:
A. Heaviest back squat, and press
B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order.

Notes:
A. Heaviest back squat and press weight
B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order

Tuesday 11.6

FIT

A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score.
5 Snatch Lift Offs to top of knee *pause 2 count at top
5 Hang Muscle Snatches *pause 2 count overhead
5 Overhead Squat to Quarter Squat position
*set the bar down between movements for about 10-15 seconds

B. Every 2:30 x 4 Sets; build as long as you can keep the quality up
8 Barbell Hang Muscle Snatch

C. 13 Min Grind – move with quality
Bike 12/9 Cal
10 Ring Rows @ 2020
25 Ab Mat Sit Ups or 30-60s Forearm Plank
10 Single Arm KB Row/arm

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Snatch Lift Offs to top of knee *pause 2 at top of knee
3 Hang Muscle Snatches *pause 2 overhead
3 High Hang Power Snatch *pause 2 in quarter squat
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:30 x 4 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Snatch x 6

C. 13 Minute Grind – move with quality
Bike 15/12 Cal; tough pace
10 Ring Rows @ 2020
25 Hollow Rocks
6-8/arm Renegade Row without Push Up/alternating; tough

Score:
A. No
B. Heaviest weight
C. No score, move with quality

Wednesday 11.7

FIT

A.
@32X1; Bench Press x 5×2-3 rest 2 minutes between

B. 3 Sets @ increasing pace
12-15 DB Bench Press
75 Jump Rope Singles
20m Bear Crawl
Run 200m; build in pace each time
Rest 2-3 minutes between rounds

COMP

A.
@32X1; Bench Press x 3.2.1.2.3, rest 2 minutes between

B. 3 Sets @ increasing pace
8/arm Alternating Top Down DB/KB Bench Press
50 Double Unders
20m Bear Crawl
Run 200m; build in pace each time
rest 2-3 minutes b/w rounds

Score:
A. Heaviest weight
B. Don’t score, just be aware of your increasing paces

Notes:
You MUST increase your pace each round for this, find something that you can perform for the Bench Press Unbroken – KB or DB is okay

Thursday 11.8

FIT

A. 4 Sets; all sets tough
@2221 Goblet Squat x 2, rest 2 minutes between
*use a DB if we don’t have the KB you need

B. 3 Sets; all sets tough
Three Point Dumbbell Bent Over Row @31X1; x4-6/arm, rest 30s
Banded Strict Pull Up @31X1; x6-8; rest 30s
Dumbbell Split Squat @ 3030; x4-6/leg; rest 90s

C. 5 Sets @ 100%
18s Assault Bike
rest/walk 90-120s between

COMP

A. 4 Sets; all sets tough
@2221 Front Squat x 2; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @41X2; x2-4; rest 60s *add weight to these if you can
KB Front Rack Front Foot Elevated Split Squat @ 2011; x6-8/leg; rest 90s (*use 25# plate)

C. 5 Sets @ 100%
18s Assault Bike
rest 90-120s b/w rounds

Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it

Friday 11.9

FIT

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses
*set the bar down between movements for about 10-15 seconds
*work smooth/technique

B. Every 2:30 x 6 Sets; move weights up if quality is there
Hang Muscle Clean + Push Press x 5+5; work quality/speed
or
RDL + Strict Press x 5+5

C. @ Tough effort
Row 350/300m
20 American KB Swings
rest 90s
Bike 20/15 Cals
20 American KB Swings
rest 90s
150 Single Unders
20 American KB Swings

COMP

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
3 Clean lift offs to top of knee – pause 2 sec at top of knee
3 Hang Muscle Cleans from BELOW the knee, pause 2 sec at rack position
3 Hang Power Clean from BELOW the knee, pause 2 sec in quarter squat
3 Push Jerks – pause 2 sec in the catch position
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:30 x 6 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Clean and Jerk x 4

C. @ Tough effort (all same weights)
Row 350/300m
20 Alternating SA KB Clean and Push Press
rest 90s
Bike 20/15 Cals
20 Alternating KB Snatches
rest 90s
75 Double Unders
20 American KB Swings

Score:
A. No
B. Heaviest Weight
C. Time (Make sure you rest the full 90s)

Notes:
A. I expect that the coach can lightly demo this before starting the clock if you need a refresher on what these movements are, your time to focus on the movements and practice them will be during the Amrap. If you feel like you are completely lost in all of the movements, perform the fit variation of this today.

C. Perform the Row, Bike, Run @ tough efforts – but not so tough that you can’t focus on quality reps with the KB. Choose a KB that is difficult but you could perform unbroken.

Satruday 11.10 - WADES DAY- NO CLASSES - CLICK FOR MORE DETAILS

What:

A Lift Off Fundraiser where all proceeds go to Wades Army. This money is directly for children and parents affected by childhood cancer, while also supporting research programs and hospitals fighting to find a cure.

When:

Saturday November 10th.

Details:

Your entry fee here is proof of $35 donation to CFSB Wade’s Army.

This lift off will consist of a 1rm of each lift; Power Clean, Back Squat, Bench, Press, Deadlift. We will also have an optional Wades Army Workout.

“Wade”

5 Rounds For Time
11 One-Arm Dumbbell Power Snatches (50/35 lb)
12 One-Arm Dumbbell Thrusters (50/35 lb)
11 Weighted Pull-Ups (50/35 lb dumbbell)
Alternate arms on each snatch and thruster

*We will have scaled options for the workout

Tentative Timeline (Depends on the amount of competitors)

8:00am – Competitors start arriving/warming up
8:30am – Rule debriefing
8:45am – Announce platforms and waves
9:00am – 9:30 am – Power Clean
9:45am – 10:15am – Back Squat
10:30am – 11:00am – Bench Press
11:15am – 11:45am – Deadlfit
12:00pm – 1:00pm – Break

+

1:00pm – 1:30pm – Warm up/debriefing for Wade’s Workout
1:45pm – 2:15pm – Wade’s Workout with 3 different skill levels.

Deadline to register: November 8th by Midnight!

Sunday 11.11

FIT

A. 24 Min Grind
.5/.4 Mile Bike
40m Heavy Sandbag Front Rack Carry
20 Prisoner Step Ups
12-20 Straight Legged Sit Ups
10m Lateral Banded Walks/side

COMP

A. 24 Min Grind
.5/.4 Mile Bike
40m Heavy Sandbag Front Rack Carry
20 Prisoner Step Ups
10 Dual KB Sit Ups
10m Lateral Banded Walks/side – 1 count on eccentric

Score:
No score, go heavy, move steady, grind.

Programming 10.29 – 11.4

By: 0

Upcoming + Whats going on!

November 3rd – Next Kids Camp Begins – Click here for more info! 
November 10th – Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details
November 13th – FREE Costco Grocery Store Tour – Click here to register

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

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

Monday 10.29

FIT

Each Station @ A 2:00 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 6-8
A2. @31X1; Single Arm KB Z-Press x 6-8/arm

B. E90s x 3 Sets
M1. 10 Dual Bicep Curl and Press
M2. 60s Row; build in pace
M3. 20-30s Side Plank/side
M4. 60-90 Singles / or 30-60 Dbls

COMP

Each Station @ A 2:00 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 6.4.4.2
A2. @31X1; Single Arm KB Z-Press x 4-6/arm

B. E90s x 3 Sets
M1. 10 Dual Kettlebell Clean and Press
M2. Row 300/250; build in pace *250/200 if you cannot finish the distance in a reasonable enough time to transition.
M3. 20s Star Side Plank/side
M4. 60 Double Unders

Score:
A. Heaviest back squat, and press
B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order.

Notes:
1. Yo, keep to the tempo. I don’t like to assume when I see people not adhering to it, it could be many reasons or a combination of things:
A. you are having a hard time counting and performing the reps at the same time – in which case, lighten the load, and watch the clock OR put on a tempo timer (I like runtempo on my phone)
B. you feel as though you cannot do it physically or are in the process of learning how to do it – experiment with different ways of counting your reps, again, lighten the load to make the weight of a lower perception to you which should raise your ability to count, tempo timers and watching clocks help.
C. you don’t understand it; contact me for a very elaborate explanation
D. you don’t like it: may I ask why?
E. you feel as though its not for you: again, why?
F. you feel like you can’t do as much weight with it: that is part of the design, to control the eccentric, concentric, and isometric portions of the movement to cause quite a few adaptations for growth and to challenge positions, it will force you to have to lighten so you can’t compensate around a sticking point!

Tuesday 10.30

FIT

A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score.
5 Snatch Lift Offs to top of knee
5 Hang Muscle Snatches
5 High Hang Snatches
*set the bar down between movements for about 10-15 seconds

B. Every 2:00 x 6 Sets; build as long as you can keep the quality up
5 Barbell Hang Muscle Snatch

C. 3 Sets – NFT, move steady and challenging
Bike 12/9 Cal
45s Forearm Plank
24 Prisoner Step Ups
50’/arm KB/DB CrossBody Carry

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Snatch Lift Offs to top of knee
3 Hang Muscle Snatches
3 High Hang Full Snatch
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:00 x 6 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Snatch x 5

C. 3 Sets – NFT, move steady and challenging (18 min suggested cap)
Bike 15/12 Cal
8-10 Ring Body Saw @ 2020
24 Prisoner Step Ups
50’/arm KB/DB CrossBody Carry

Score:
A. No
B. Heaviest weight that was pretty
C. NFT, move well, make it challenging.

Wednesday 10.31 HAPPY HALLOWEEN!

FIT

A.
@32X1; Bench Press x 3×4-6,2×2-4 rest 2 minutes between

B. 3 Sets – 3 minutes to perform
Row/Bike 60s; increase pace each round
6-10 Push Ups @ 2020
Max Distance Bear Crawl in remaining time
rest 60s between rounds

COMP

A.
@32X1; Bench Press x 4.3.2.2.1, rest 2 minutes between

B. 3 Sets – 3 minutes to perform
Row/Bike 60s; increase pace each round
6-10 Push Ups @ 2020
Max Distance Bear Crawl in remaining time
rest 60s between rounds

Score:
A. Heaviest weight
B. Don’t score, just be aware of your increasing paces

Notes:
You MUST increase your pace each round for this, find something that you can top out at 10 to start on the 2020 push ups, any style bear crawl is okay.

Thursday 11.1

FIT

A. 4 Sets; all sets tough
@3331 Goblet Squat x 3, rest 2 minutes between
*use a DB if we don’t have the KB you need

B. 3 Sets; all sets tough
Banded Strict Pull Up @31X1; x8-10; rest 30s
Active Hang x 20-30s, rest 30s *This is WITHOUT the band
Dumbbell Split Squat @ 3030; x6-8/leg; rest 90s

C. 5 Sets @ 100%
15s Assault Bike
rest/walk 90-120s between

COMP

A. 4 Sets; all sets tough
@3331 Front Squat x 3; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @31X1; x2; rest 60s *add weight to these if you can
KB Front Rack Front Foot Elevated Split Squat @ 3030; x4-6/leg; rest 90s (*use 25# plate)

C. 5 Sets @ 100%
15s Assault Bike
rest/walk 90-120s between

Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it

Friday 11.2

FIT

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses
*set the bar down between movements for about 10-15 seconds
*work smooth/technique

B. Every 1:15 x 9 Sets; all sets the same weight
Hang Muscle Clean + Push Press x 3+3; work quality/speed
or
RDL + Strict Press x 3+3

C. 3 Sets @ increasing run pace
Run 200m; increase pace each round
12 Box Jumps w/Step Down (UB)
16 Alternating DB/KB Snatches (UB)
rest 60s

COMP

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
3 Clean lift offs to top of knee
3 Hang Muscle Cleans
3 High Hang Cleans
3 Push Jerks
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:00 x 7 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Clean and Jerk x 3

C. 3 Sets @ increasing run pace
Run 200m; increase pace each round
12 Box Jumps w/Step Down (UB)
16 Alternating DB/KB Snatches (UB)
rest 60s

Score:
A. No
B. Heaviest load
C. Don’t score, just pay attention to increasing your run paces each round

Saturday 11.3

FIT

A. 24 Min Grind
30m Reverse Sled Drag, tough
400/350m Row @ D1
45-60s Forearm Plank
10 Prisoner Tall Kneeling to standing *weighted if possible
45-60s Wall Sit
.5/.4 Mile Bike
60s Ring Plank
16 Lateral Box Step Over (outside leg)

COMP

A. 24 Min Grind
30m Reverse Sled Drag, tough
400/350m Row @ D1
12 Ring Body Saw
10 KB Front Rack Tall Kneeling to Standing
60s Goblet DB Wall Sit
.5/.4 Mile Bike
60s Ring Plank
16 Lateral Box Step Over (outside leg)

Score:
No score, go heavy, move steady, grind.

Sunday 11.4

FIT

A. 5 Sets NFT
40s Singles/Double Under Attempts
KB Complex (3 SAKB Sit Ups + 1 Turkish Get Up + 3 KB Windmills/arm)

B. 3 Sets
Bike 1 Min; Tough
8 Plank Walk Outs
rest 90s
Row 1 Min @ D10; TOUGH
40m Farmers Carry
rest 90s

COMP

A. 5 Sets NFT
40s Double Unders
KB Complex (3 SAKB Sit Ups + 1 Turkish Get Up + 3 KB Windmills/arm)

B. 3 Sets
Bike 1 Min; Tough
3 Wall Walks
rest 90s
Row 1 Min @ D10; Tough
40m Farmers Carry
rest 90s

Score:
A. No
B. Bike/Row pace each round

Programming 10.22 – 10.28

By: 0

Upcoming + Whats going on!

October 27th – Olympic Weightlifting Camp – Spots Limited, Register here! 
November 10th – Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details
November 13th – FREE Costco Grocery Store Tour – Click here to register

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!

Yelp! Shoot us your story on Yelp if you get a chance! Click here to check it out! 
Follow us on instagram here

Monday 10.22

FIT

Each Station @ A 2:00 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 8-10
A2. @31X1; Single Arm KB Z-Press x 8-10/arm

B. EMOM x 5 Sets
M1. 8-10 Goblet Squats @31X1
M2. 60s Bear Crawl
M3. 15 Russian KB Swings

COMP

Each Station @ A 2:00 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 7.5.5.3
A2. @31X1; Single Arm KB Z-Press x 6-8/arm

B. EMOM x 5 Sets
M1. 8 Dual Front Rack KB Squats @31X1
M2. 3 Wall Walks
M3. 15 Banded Russian KB Swings; moderate weight/a band tension that is manageable as well

Score:
A. Heaviest Weights
B. Don’t score! just do

Tuesday 10.23

FIT

A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score.
5 Snatch Lift Offs to top of knee
5 Hang Muscle Snatches
5 Tall Snatches
*set the bar down between movements for about 10-15 seconds

B. Every 2:00 x 7 Sets; build as long as you can keep the quality up
3 Tall Box Jumps + 3 Barbell Hang Muscle Snatch

C. 13 Min Grind – Move Steady
8 Dual DB Bent Over Rows
50’/arm Single Arm KB Rack Carry
10 Ring Rows
30-45s Forearm Plank

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
5 Snatch Lift Offs to top of knee
5 Hang Muscle Snatches
5 Tall Snatches
*set the bar down between movements for about 10-15 seconds

B. Every 2:00 x 7 Sets; build to a tough last set
Full Snatch x 1.1.1, rest 10s between your singles

C. 13 Min Grind – Move Steady
8 Dual KB Clean
100′ KB Front Rack Carry
10 Ring Rows
25 Weighted Sit Ups

Score:
A. No score.
B. Heaviest weight you perform with good quality.
C. Rounds + Reps (don’t care about weight, just challenge yourself)

Notes:
A. Move with INTENT and QUALITY, this is a technique primer.
B. Again, if it looks like the technique is lacking, lower the weight or have the coach change the movement.

Wednesday 10.24

FIT

A.
@32X1; Bench Press x 3×6-8,2×4-6 rest 2 minutes between

B. 4 Sets @ increasing running pace
3 Minute Amrap
Run 200; build in pace each round
8 Unbroken Push Ups @ 2020
10 Unbroken Russian KB Swings
Max Singles/Doubles in time remaining
rest 90s

COMP

A.
@32X1; Bench Press x 5.4.3.3.2, rest 2 minutes between

B. 4 Sets @ increasing running pace
3 Minute Amrap
Run 200; build in pace each round
8 Unbroken Push Ups @ 2020
10 Unbroken American KB Swings
Max Doubles in time remaining
rest 90s

Score:
A. Heaviest weight
B. Lowest # of Doubles/Singles

Notes:
A. Build from last weeks #’s
B.
-you MUST build in running pace each round, be AWARE of the time when you come in the door to perform your push ups, if you cannot perform the run in around 60s, do a 100m run.
– The push ups are unbroken, and the tempo is a PURPOSEFUL BLOCKER to slow you down.
It’s the job of my coaches to deliver that message to you, that I want a particular time under tension for that movement, to make you learn to breathe and control a movement with intent after coming in from increasing pace runs. It’s your job to LISTEN to the coaches or the QUESTION it if you are confused or have issues with it. You need to modify appropriately to adhere to the tempo – HONOR it.

Thursday 10.25

FIT

A. 4 Sets; all sets tough
@4441 Goblet Squat x 4, rest 2 minutes between

B. 3 Sets; all sets tough
Banded Strict Pull Up @31X1; x6-8; rest 30s
Active Hang x 20-30s, rest 30s *This is WITHOUT the band
Dumbbell Split Squat @ 2111; x6-8/leg; rest 90s

C. 5 Sets @ 100%
12s Assault Bike
rest/walk 90-120s between

COMP

A. 4 Sets; all sets tough
@4441 Front Squat x 4; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @31X1; x3; rest 60s *add weight to these if you can
KB Front Rack Front Foot Elevated Split Squat @ 2111; x4-6/leg; rest 90s (*use 25# plate)

C. 5 Sets @ 100%
12s Assault Bike
rest/walk 90-120s between

Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it

Friday 10.26

FIT

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses

B. Every 1:15 x 9 Sets; all sets the same weight
Hang Muscle Clean + Push Press x 4+4; work quality/speed
or
RDL + Strict Press x 4+4

C. 4 Sets; 3 Minute Rounds
60s Bike or Row; increase Bike or Row pace each round
Amrap in remaining time of
6 Alternating DB Snatch
3 NPBP
rest 90s between rounds

COMP

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses

B. Every 2:00 x 7 Sets; build
Hang Clean + Full Clean + Split Jerk (1+1+1)

C. 4 Sets; 3 Minute Rounds
60s Bike or Row; increase Bike or Row pace each round
Amrap in remaining time of
6 Alternating DB Snatch
3 NPBP
rest 90s between rounds

Score:
A. No score
B. Heaviest Weight
C. Score total # of calories round to round (10.12.13.15)

Notes:
A. This is a primer, move with INTENT
B. Heaviest Weight
C. You MUST build in pacing round to round on the bike/row. Use a light weight that you can cycle for the snatches.

Saturday 10.27

FIT

A. 15 Minute Amrap @ 75%
30s Single Unders
6-8 Half Kneeling Bottoms Up KB Press/arm
20ft Bear Crawl
6 Bodyweight Synchro Lunges

B. Teams of Two – 15 Minute Cap
5 Sets For Time
50 Singles/Doubles (each)
40-ft. Weighted Walking Lunge

COMP

A. 15 Minute Amrap @ 75%
30s Single Unders
6-8 Half Kneeling Bottoms Up KB Press/arm
20ft Bear Crawl
6 Bodyweight Synchro Lunges

B. Teams of Two – 15 Minute Cap
5 Sets For Time
50 double-unders (each)
40-ft. synchronized overhead lunge

Notes:

Fit – does not have to be synchro, we can adjust modifications on lunges to be bodyweight, suitcase, front rack, or otherwise.

-Comp – suggested weights are 55/35 (KB)
-The lanes will be divided into 5′ segments.
-These are synchronized lunges for 50 feet (each
5-foot section completed counts as 1 rep), making sure
their knees are in contact with the ground at the same
time. If one athlete completes the 50-foot lunge first,
that athlete will need to continue taking steps until the
second partner’s heel crosses the finish line.
-If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, both athletes must stop lunging and return to the last completed section of lunges in order to continue.

Sunday 10.28

30s Active Bar Hang
Row 250m
30s Ring Plank
20m Bear Crawl
Bike .4/.3 Mile
8 Side Plank Rotations/side
10m Lateral Banded Walk/side
x 4 Sets

Score: Don’t score, move with quality

Programming 10.15 – 10.21

By: 0

Upcoming + Whats going on!

October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – Details Here!
October 20th PM – Halloween Party! – Details Here!
October 27th – Olympic Weightlifting Camp – Spots Limited, Register here! 
November 10th – Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details
November 13th – FREE Costco Grocery Store Tour – Click here to register

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

Monday 10.15

FIT

A. 10 Minute Amrap w/KB; For Quality, not for score.
10 Kettlebell Deadlifts
10 American KB Swings
10/Arm KB Push Press
10 Goblet Squats

B. Every 1:15 x 9 Sets; build
Hang Muscle Snatch x 6; work speed
or
6 Box Jumps w/Step Down; choose a challenging height

C. 3-4 Sets; all sets tough
8 Supinated Grip Bent Over Barbell Row, rest 60s
100′ Dbl Kb Front Rack Carry, rest 60s
15 Abmat Sit Ups, rest 60s

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
10 Snatch Lift Off to Knee
10 Hang Muscle Snatch from top of knee
10 Snatch Push Presses
10 Overhead Squats

B. Every 1:15 x 9 Sets; build
Full Snatch 1.1

C. 3-4 Sets; all sets tough
8 Supinated Grip Bent Over Barbell Row, rest 60s
100′ Dbl Kb Front Rack Carry, rest 60s
10 Strict Toes Through Rings, rest 60s

Score:
B. Heaviest weight or highest height
C.Bent Row Weight

Notes:
A. Maybe a little demonstration prior, but this is the warm up/primer for the day – stick to what you know and move with quality.
B.Again, stick to what you know – don’t each shit on box jumps.
C. all sets tough – if you cannot perform the strict TTR, Hanging Knee Raises on Bar/Rings is acceptable. Pay attention to your own timekeeping.

Tuesday 10.16

FIT

A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough
1. @30X0; Back Squat x 6-8
2. @31X1; DB Press x 6-8

B. For time – 10 Minute Cap; high breathing rate
3.6.9.12.15.18
Goblet Squats
No Push Up Burpees

COMP

A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough
1. @30X0; Back Squat x 3
2. @31X1; DB Press x 3

B. For time – 10 Minute Cap
3.6.9.12.15.18
Wall Balls 20/14#, 10/9′
Burpees Over 10# Plate (Facing)

Score
A. Weights
B. Time or reps in cap

Notes:
A. All sets tough, minor adjustments up or down is fine.
B.
Fit: Choose something that feels “smooth”
Comp: Use the weights listed and go to town, think of this as 10 minutes at a 12 minute pace.

Wednesday 10.17

FIT

A. 10 Minute Amrap w/Barbell; For Quality/Light, not for score.
10 Barbell RDL
10 Barbell Push Press
20-30s Forearm Plank
5 Box Jumps w/step down

B. Every 1:15 x 9 Sets; all sets the same weight
Hang Muscle Clean + Push Press x 4+4; work quality/speed
or
RDL + Push Press x 4+4

C. 4 Sets; high breathing rate
3 Minute Amrap
16 American KB Swings
50 Jump Rope Singles/35 Dbls
90s Rest

COMP

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
10 Clean Lift Offs
10 Hang Muscle Cleans
10 Front Squats
10 Split Jerks

B. Every 1:15 x 9 Sets; build
Full Clean and Split Jerk (2+1)

C. 4 Sets; high breathing rate
3 Minute Amrap
8 KB Clean and Push Press/arm; moderate
35 Double Unders
90s Rest

Score:
B. Heaviest weight
C. Lowest # Rounds + Reps

Notes:
A. Maybe a little demonstration prior, but this is the warm up/primer for the day – stick to what you know and move with quality.
B.Again, stick to what you know
C. choose something that you can cycle like a boss.

Thursday 10.18

FIT

A. 3-4 Sets; all sets tough
@3111; Front Squat x 6-8, rest 2 minutes between

B. 3 Sets; all tough
Banded Strict Pull Up @31X1; x8-10; rest 90s
Dumbbell Split Squat @ 2111; x8-10/leg; rest 90s

C. 5 Sets @ 100%
10s Assault Bike
rest/walk 90-120s between

COMP

A. 3-4 Sets; all sets tough
@5551 Front Squat x 5; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @31X1; x6-8; rest 90s
KB Front Rack Front Foot Elevated Split Squat @ 2111; x6-8/leg; rest 90s (*use 25# plate)

C. 5 Sets @ 100%
10s Assault Bike
rest/walk 90-120s between

Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it

Friday 10.19

FIT

A.
@32X1; Bench Press x 3×8-10,2×6-8 rest 2 minutes between

B. 4 Sets @ consistent pace
3 Minute Amrap
60s Bike for Cals
20 Prisoner Step Ups 24/20″
Max Singles/Doubles in remaining time
3 Minute Rest B/W Rounds

COMP

A.
@32X1; Bench Press x 6.5.4.4.3, rest 2 minutes between

B. 4 Sets @ consistent pace
3 Minute Amrap
60s Bike/Row for Cals
20 Prisoner Step Ups 24/20″
Max Double Unders in remaining time
3 Minute Rest B/W rounds

Score:
A. Heaviest weight
B. Lowest # of Dbls/Singles

Notes:
B. Be consistent on the # of Calories you get
Scale the height if you need to for the prisoner step ups to finish them all and and get into dbls/singles

Saturday 10.20 NO NORMAL CLASSES! BARBELLS FOR BOOBS IS TODAY!

Time:
Arrive at 9:00am, sign up for heats and warm up
First Heat Begins at 10:00am and will go as long as we have heats!

Cost:
The event will be free for our members, we will be taking donations though!

The wod

“Grace”
For Time
30 Clean and Jerks @ 135/95

*We will be putting out a scaled workout for people who do not want to perform Grace.

Also, our Halloween Party is tonight! EVERYONE IS INVITED!

Where?
Coach Meg Stuk’s house
10777 Chelsea Dr. Osceola, In 46561

When?
Oct 20th @ 5pm

Whats going Down?
Chili Cook Off
Pie eating contest
Costume contest for adults and kids
potluck/apple bar
BYOB
BYO Pumpkin to carve or paint

Sunday 10.21

FIT & COMP

“Flow”
40 Minute Amrap
Farmers Walk 100yd
Row 350m @ D1
50 JR Singles
20s Ring Plank
10m Bear Crawl
20s Handstand Hold

Don’t score, just move blood, I will modify accordingly.