[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="CLICK ME FOR NEW THINGS!" open="false"]New Summer Swag up to order! Click here to get you some Wellness Wednesday –Lauren's Story - 17lbs lost while driving 500 miles a week for work CrossFit Football Seminar Coming to CFSB! Click here for details Starting Soon! 2016 Summer Sports Strength and Conditioning Camp Whole Foods Bring a Friend Day and Paleo Tour Dates released! Click here - as a side note, all classes are cancelled Saturday on account of the BAFD! Write up – Tempo Movements and Programming ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title="Monday 6.6.16" open="false"]Monday 6.6.16 A. 15-20 minutes to find Press 2rm @ 30X2 score is weight B. Every Minute on the Minute for 20 minutes Odd Minutes: 20 seconds of Thrusters Even Minutes: 100 Yard Sprint (50 yard out and back) score is number of thrusters [Notes:] A. We are stripping some of the tempo out as it gets closer to the testing week, I still want that 2 seconds at the top so you can be aware of what your midline feels like in the overhead position B. Pick a range of motion and weight you feel comfortable keeping steady with the 20 seconds, 80-90% effort on the sprints [/x_accordion_item][x_accordion_item title="Tuesday 6.7.16" open="false"]Tuesday 6.7.16 A. 15-20 Minutes to find Deadlift 3rm @ 32X1 score is weight B. 8 Minute amrap 3 Deadlifts at 45-55% of today's 3rm 3 Pull Ups 6,6...9,9...12,12... score is # of reps [Notes:] A. Just because there is a 2 count at the bottom doesn't mean you should lose position and tension, use the 3 count on the way down to find your hamstrings B. Its a ladder, and has the possibility of getting you into a higher volume of reps - just keep the deadlifts clean when you hit that touch and go, and for the pull ups, I would prefer ring rows so you aren't fumbling to get into a band. Pretty grip intensive day, so stretch your forearms after. [/x_accordion_item][x_accordion_item title="Wednesday 6.8.16" open="false"]Wednesday 6.8.16 A. 3 Rounds 8 Minute amrap 20 Burpees 20 Kettlebell Swings 20 Ball Slams 30 Double Unders Rest 6 Minutes between rounds Score each round with total reps separately [Notes:] The Catch: Each round, the movements will be in a different order. Round 1: See Above Round 2: Kettlebell Swings, Doubles, Ball Slams, Burpees Round 3: Ball Slams, Kettlebell Swings, Burpees, Doubles Try to stay consistent even though you have a different order each time   [/x_accordion_item][x_accordion_item title="Thursday 6.9.16" open="false"]Thursday 6.9.16 A. 15 Minutes to move through Carl Paoli's pistol progression 1-4 Want to watch a few videos about them before hand? let me help you out  B. 4 Rounds Bulgarian Split Squat 8-12, rest 30 seconds between legs Rest 2:00 500m Row @ 80% Rest 2:00 [Notes:] A. Just some prep work B. Stay in the range for the split squats, don't sandbag it, but don't murder yourself on the row either.[/x_accordion_item][x_accordion_item title="Friday 6.10.16" open="false"]Friday 6.10.16 A. Amrap in 25 minutes Max Unbroken Chin Ups *supine grip Farmers Walk 60 yards (30 out and back) AHAFP Max Banded Tricep Extensions in 60 seconds Heavy Prowler Push 60 yards (30 out and back) AHAFP [Notes:] Just a grind, mosey on through this and try to stay heavy through the amrap, no score, just grind through - if someone is in your way, chill the fuck out and wait for them to finish, people can start on different stations. Try to hit a 1 second pause at the top of the chin ups, and a 1 second pause at the bottom of the banded tricep extensions as well.[/x_accordion_item][x_accordion_item title="Saturday 6.11.16" open="false"]Saturday 6.11.16 A. Whole Foods BAFD! All of the details can be found here The workout is a surprise, but it will be simple enough to accommodate a large group of people with varied skill levels. Bring all yo friends for a team wod![/x_accordion_item][x_accordion_item title="Sunday 6.12.16" open="false"]Sunday 6.12.16 - mini comp style A. Amrap in 4 minutes Diane rest 20 minutes   Amrap in 4 minutes Fran rest 30 minutes   Amrap in 4 minutes Elizabeth rest 20 minutes   Amrap in 4 minutes Amanda rest 20 minutes [Notes:] I will have plenty of simple scaling to accommodate to get the right dose response, I am looking for something pretty fast paced through the 4 minutes, but something where you feel as though you'll need the 20 minute rest. Again, with some of these weekend workouts we are running a bit longer than an hour, so if you can't stay, get what you can get in, and call it. [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]