Enjoy the completely unrelated picture?
Hey all,
New Years day we will be having open gym from 10-12pm, then afterwards we will be cleaning the gym for Mike and Carm’s wedding the following day!
post to comments if you’d like to come in, work out, have a few beers, and help get the place ready for the wedding. Any help would be appreciated!
2014 12 29
A.
Squat 3×5 @ 75% of 1RM
B.
9 Rounds
45 seconds
5 Power Cleans 135/95
Max Double Unders w/ remaining time
Rest 15 seconds
2014 12 28
A Thank you to all of our Drop Ins
Hey all of you people dropping in over the holidays!
Some of you have come and gone already, some of you are still here, and some of you will be swinging around for the New Years.
We just want to say thank you all for dropping by, we love having drop ins, seeing new faces, and talking to new and experienced CrossFitters.
Thanks for stopping by if we haven’t already told you 🙂
We hope you all have a wonderful Christmas and New Years, and that you travel safe!
-CFSB Staff
2014 12 27
2014 12 27
Want to know whats going on at CFSB? Click here to check out our News and Events Page
A.
Crossfit Open 14.4 (click here to compare your results to last years open!)
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
2014 12 26
Normal hours today!!
A.
Squat 3rm
B.
Every 70 seconds for 10 rounds
1 plate push ( down and back – half the astro turfs distance)
10 Russian kettle bell swings 70/55
2014 12 25
2014 12 24
Hey guys!
I will be posting Xmas Day hours on Xmas Eve night! So, look to the blog.
Also, these are open gym hours, so it is not a coached class, although I will have a workout up on the board for those of you coming in with not much of an idea of what you’d like to do 🙂
2014 12 23
Look at these awesome Fundamentals members. They will be in class this week, introduce yourself to them, if you don’t the coach will go all rick flair on you
or even worse macho man on you…post which wrestler you’d like to see the coach channel in anger toward someone to comments.
also…
Click here for HOLIDAY HOURS. Before you ask.
This is a lot of stuff. Please read the workout and get to understand it. For substitutions, scroll down to see the scaled version.
12 Days of Christmas – 20 minute cap
2 Shoulder to Overhead 185/125
3 Cleans 185/125
4 Deadlifts 185/125
7 Box Jumps 30/24
8 Pull Ups
9 Pistols
11 Kettlebell Snatches 55/35
12 Burpees
Notes: Format is as followed. 1…2,1…3,2,1…4,3,2,1…5,4,3,2,1…6,5,4,3,2,1…(Just like the song…duh)
get as many reps as possible or finish within the 20 minute cap, scale accordingly.
____________________________________________________
**Scaling list
1 Muscle Up = sub will be 1 Chest to Bar + 3 Push Ups
2 Shoulder to Overhead 185/125 = sub will be…using a lighter weight
3 Cleans 185/125 *Full Squat is implied = sub will be power clean/hang power clean depending on your skill level
4 Deadlifts 185/125 = sub will be…using a lighter weight
5 Handstand Push Ups = subs will be push up, knees on box, toes on box
6 Toes to Bar = sub will be partial range of motion
7 Box Jumps 30/24 = sub will be height
8 Pull Ups = sub will be either ring rows or banded pull ups.
9 Pistols = sub will be double the amount for air squats
10 Double Unders = sub will be a 3:1 singles
11 Kettlebell Snatches 55/35 = sub will be either weight or american kettle bell swings
12 Burpees = sub will be…no sub…burpees.
2014 12 22
Janet’s Whole90 Testimonial-and she still isn’t finished!
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][text_output]Janet’s amazing Whole90 success story
Robby’s thoughts: Janet is one of our all-time best success stories with the Whole90. She has been one of the most compliant members we’ve ever had with our nutrition recommendations and she’s seen the results. She still has a month to go with her Whole90 and she’s already lost 21.8lbs, with 7” off her waist, and 3.5” off her hips.
How’s Janet feeling?: “Thank you. I feel great. I don’t have any digestions problems now. The digestions thing is really is a blessing so I probably will stay gluten free. My sleeping is better. All around I am feeling really good.”
First Weigh-in Sept. 28th 2014
Weight: 190.2
Waist: 41”
Hips: 44”
Most recent Weigh-in Dec. 17th 2014
Weight: 168.4=21.8lbs lost!
Waist: 34”=7” off her waist!
Hips: 40.5”=3.5” off her hips!
Want to reserve a spot in our 2016 Whole 90? Click here to reserve your spot!
Check out some of Janet’s Latest Update Pictures![/text_output][vc_media_grid element_width=”3″ item=”mediaGrid_SimpleOverlay” grid_id=”vc_gid:1450278554099-9ac4ee37-0d35-0″ include=”13605,13606,13607,13608,13609,13610,13611,13595″][/vc_column][/vc_row]
2014 12 22