[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Say goodbye to train heroic :( Wades Army 2016! Click here for details 2016 Student Welcome Week! Click her for details September Fundamentals Begins this week as well!  Wellness Wednesday - Why stress is killing your sex drive and your gains in the gym Stay tuned for Barbells for Boobs as well! ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title="Intent for the week" open="false"]Hey all! You may notice the workouts look quite a bit different than normal - this is for good reason. We have a LOT of people who show interest in CrossFit as the school year comes back in, rather than scheduling 50 appointments and pushing a lot of people into a fundamentals class to a fixed slot, every year we do a free student welcome week. These weeks are definitely designed with the new person in mind, with some simple skills and aerobic work, no high loading, just get in and lets see you move with some easily scalable options. We design these workouts so that you higher level CrossFitters can be challenged as well. We will have large groups of people, so you are going to see a lot of team workouts to keep the logistics running smoothly. We program the workouts for a specific effect, aerobic, simple and fun - or at least...what we define as fun :) We don't want you feeling wrecked after each workout either, so we will adjust your pace according to your skill level to that you can frequent this week.[/x_accordion_item][x_accordion_item title="Monday 8.29.16" open="false"]Monday 8.29.16 A. Warm Up + Skill Work Skill work for today's wod, wall balls B. Aerobic Wod Teams of 2-3 20 minute amrap, one person works at a time 50 Wall Balls 600m Run Score is rounds C. Cool Down 2 minute pigeon stretch on each side [Notes:] Today's workout, we are looking at a work to rest of 1:2, or perhaps 1:1. You'll be paired with people close to your strength and ability so that there aren't three separate balls per team, and you aren't grinding your team member into the ground. Use any ball you'd like as long as whatever your team chooses you can keep that ball moving the whole time, we don't care how you break the 50 up between the 3 of you. The 600m run  is  must be broken up 200m at a time, again, this entire process only 1 person works/runs at a time - you can't go out and run a 600 for your team. Novices: Stick to light weight or no weight (air squats) and if your knees bother you, rowing. Fire breathers: grab you a 30 or 40lb ball  [/x_accordion_item][x_accordion_item title="Tuesday 8.30.16" open="false"]Tuesday 8.30.16 A. Warm up/Skill Work Rowing and Kettlebell Swings will be the skill work of the day B. Aerobic - Teams of 3 3 Rounds each 30s Max Effort Row for Calories 30 to transition 3 Rounds each 30s Max Effort Kettlebell Swings 30 to transition 3 Rounds each 30s Max Burpees 30 to transition Score total calories, kettlebell swings, and burpees separately per team. C. Cool Down Couch Stretch 2 minutes each leg [Notes:] Team members will be working one at a time. Person one will Row max effort for 30s, then the team will take 30s to transition, Person two will row max effort for 30s, the team will take another 30s transition, Person 3 will row 30s max effort, then take 30s to transition. That is one round, you will perform all three rounds at that row station with the team before moving on. Novice: Lower the weight and range of motion on burpees to keep moving through the 30s Fire breathers: Hard on the row and burpees, heavy on the kettlebell swings.[/x_accordion_item][x_accordion_item title="Wednesday 8.31.16" open="false"]Wednesday 8.31.16 A. 15 minute warm up - Burgener Warm Up + Skill Transfer Exercises  B. 2 Rounds 3 minute amrap Max Plate Ground to Overhead while other partner  holds Forward Leaning Rest 3 minute rest 3 minute amrap Max Ball Slams while other partner holds side pillar 3 Minutes rest Score is total reps C. Cool Down Banded Series Hamstrings x 45 Cross Side x 45 Open Side x 45 [Notes:] Part A. Hey, why not do some light/pvc snatch work today for those of you who have never snatched before. Part B. Notice that this is two rounds OF the two rounds. The way this works for both amraps is... You can only work to accumulate reps while your partner is up on the held position. You can switch whenever you'd like Novices: Modify the plank and pillar to the knees or elevated and strip the weight for the ball and plate. Fire breathers: Do the FLR on a set of rings, and use the heaviest plate and ball you can find.[/x_accordion_item][x_accordion_item title="Thursday 9.1.16" open="false"]Thursday 9.1.16 A. Aerobic Workout - Teams of 2 For time Partner 1 Lunge 30ft out Perform 10 Push Ups Lunge 30ft back Partner 2 Lunge 30ft out Perform 10 Push Ups Lunge 30ft back the next rounds, the push ups change from 9 down to 1. Score is time B.Cool Down Coaches Choice Cool Down [Notes:] This is a 10 down to 1, jailhouse workout. I lunge down and do 10 push ups, I lunge back and tag my partner he does the same I lunge down and do 9 push ups, I lunge back and tag my partner he does the same we continue this for...8,7,6,5,4,3,2,1 until we finish. score is tim Novices: Shorten the lunge distance and elevate or knees on the push ups Fire breathers: grab some dumbbells for the lunges and perform deficit push ups.[/x_accordion_item][x_accordion_item title="Friday 9.2.16" open="false"]Friday 9.2.16 A. Warm Up/Skill Work Push Press! B. Aerobic - Teams of 3-4 4 minute amrap 10 Yard Sandbag Zercher Walks - heavy, like 100/80 4 minute amrap Push Presses 4 minute amrap 10 yard Plate Pushes C. Cool Down Shoulder Stretch Cool Down - Coaches Choice [Notes:] Break this up however you'd like between your team mates, the goal is to get as many "reps" as possible in the 4 minutes - One Person works at a time. For the Zercher Walks - every 10 yards is a rep, you can stand across from each other to pass the bag, or you can go down and back. For the Push Presses, I'll only allow 2 bars per team (if there is a weight disparity). But only one person works at a time and the weight is pulled from the floor. For the Plate Pushes - every 10 yards is a rep, you can stand across from each other to slide the plate, or you can go down and back. Novices: Lower the weight...for everything. Fire breathers: Go heavy and fast. There is no time between transitions - score is total repetitions.[/x_accordion_item][x_accordion_item title="Saturday 9.3.16" open="false"]Saturday 9.3.16 A. Aerobic - Teams of 4 Team 250's 250 Chest to Bar Pull Ups 250 Kettlebell Swings 70/55 250 Double Unders 250 Front Squats 115/85 [Notes] Teams of 4! break it up to get the work done. There will be a particular setup to this wod as well. Chest to bar: I will make sure you are scaled accordingly to get the appropriate stimulus, and to get through them without ruining yourself for the next few days Kettlebells: Self explanatory Double Unders: We will be switching to singles if doubles are not in your vocabulary Front Squats: also, self explanatory. ___________ Novices: Chest to bar will be pulled back aggressively on this - of course, as far as kb swings - lighter weight, doubles - you'll do singles, Front squats - you'll air squat or goblet squat. Fire breathers - do it Rx'd and do it fast.[/x_accordion_item][x_accordion_item title="Sunday 9.4.16" open="false"]Sunday 9.4.16 A. Aerobic - Teams of 4 For time: Row 20 Calories 30 Burpees 30 Dumbbell GTO 30 Toes to Bar 100ft Overhead Walking Lunge [Notes:] Conga line format -  This is a chipper workout. All four athletes perform the entire workout. Athletes begin behind the line. At Go, the first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for all 4 members to go through the workout. Novices: I'll be pulling back range of motion on burpees and toes to bar, and the weight on the dumbbell GTO. Fire breathers: Hard and heavy on everything.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]