[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="CFSB News" parent_id="" id="" class="" style=""]CFSB News Click here to check out the next 4 week mob series! begins this week!  16.2 Pics from FNL Family Memberships Is My Thyroid too Slow? Hypothyroidism 101-CFSB Wellness Wednesday[/accordion_item][accordion_item title="Monday 3.14.16" parent_id="" id="" class="" style=""]Monday 3.14.16 A. 15 minutes of Rope Climb Skill Practice B. 15 minute time cap - Teams of 5 - Man Overboard Style 2 Rope Climbs Hand Release Push Ups Calorie Row Plate Ground to Overhead 45/35 Rest

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Notes: Starting positions In this workout, one person begins at each station, this includes the "rest" station. Moving through the workout  The switch of the movements is directed by the person performing the rope climbs, once they finish, they move in order to the next station and continue the reps where the other team mate left off. Order of movement The order for this workout is as follows - rope climbs proceed to hand release push ups, push ups proceed to calorie row, calorie row process to plate GTO, plate GTO moves to rest station. Counting and repetitions There will be a running count of repetitions at each station, so just continue the count where the prior athlete left off. Scaling If you cannot perform 2 rope climbs OR if you forgot to bring socks and don't want to get a permanent rope tattoo, you will perform 4 rope lowers Hand release push ups will be scaled to knee push ups Plate GTO will be scaled with weight Setup - I imagine this being set up like this[/accordion_item][accordion_item title="Tuesday 3.15.16" parent_id="" id="" class="" style=""]Tuesday 3.15.16 A. 15 minutes to establish a Tempo Bench Press Heavy 5 3 seconds down, 2 seconds at the chest, fast as possible up, 1 second at the top. Score is weight B. Teams of 2 Amrap in 10 minutes - Alternating Rounds 1 Power Clean + 2 Front Squats + 4 Reverse Lunges 155/105 5 Bar over Burpees Score is total ROUNDS between you and your partner

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Notes: Keep the tempo pace clean, set a phone timer counting off to the side to follow along if you need to - the pause at the bottom is in contact with the chest - Expect to not be able to hit your 5rm for this, maybe look at 80%+ of your 5rm Workout is self explanatory - burpees can be lateral or facing, whichever you prefer. [/accordion_item][accordion_item title="Wednesday 3.16.16" parent_id="" id="" class="" style=""]Wednesday 3.16.16 A. 7 Rounds Turkish Get Up Right + Turkish Get Up Left 15 minute cap B. Alternating Tabata Double Unders Sit Ups rest 1 minute Alternating Tabata Russian KB Swings 55/35 Box Jumps 24/20   Score is total repetitions.

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Notes: Move up in weight for the TGU, stay at the same weight, just get the work done. - The 15 minutes should be sufficient, giving you 30 seconds each side, then a minute rest between. a little over 2 minutes each set.     [/accordion_item][accordion_item title="Thursday 3.17.16" parent_id="" id="" class="" style=""]Like us here at CFSB? Show us by clicking here to review us on google, or here to review us on facebook. Thursday 3.17.16 A. 6 Rounds (27 minutes) 90 Seconds to perform -  Overhead Squat x 2 90 Seconds to perform - Max Unbroken Strict Chin Ups 90 Seconds to perform - 3 Wall Walks

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Notes: You can move up or stay the same weight in the OHS - this is pulled from the rack Once you drop from the bar you are done in the Chin Ups The finish for the wall walks is nose and toes touching at the top the 90 seconds should be sufficient to perform and plate changes or transitions that you'll need to do - get your shit together and move with a sense of urgency when you are doing this.[/accordion_item][accordion_item title="Friday 3.18.16" parent_id="" id="" class="" style=""]Friday 3.18.16 A. 15 minutes to establish a Tempo Squat Heavy 5 3 seconds down, 2 seconds at the bottom, fast as possible up, 1 second at the top B. 5 Rounds 7 Deadlifts 225/150 10 Ten Yard Shuttle Sprints 8 minute cap

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Notes: Keep the tempo honest, again, work that full bottom position, enjoy it, get down there and make it your home. setup - I imagine this being setup like so[/accordion_item][accordion_item title="Saturday 3.19.16 " parent_id="" id="" class="" style=""]Saturday 3.19.16 A. For time Row 1000m 40 Pistols 20 Shoulder to Overhead 135/95

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  Notes: Scaling for pistols will be 60 Air Squats[/accordion_item][accordion_item title="Sunday 3.20.16" parent_id="" id="" class="" style=""]Sunday 3.20.16 A. 20 minute amrap - Teams of 2 2 Muscle Ups 4 Handstand Push Ups 8 American KB Swings 70/55

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Notes: this will be alternating movements to accumulate rounds, so person 1 completes 2 muscle ups, person 2 completes 4 hspu, then person 1 completes 8 KB swings, etc... I will be tailoring each movement to skill level today, so don't worry,  there will be a scaling for everyone.   [/accordion_item][/accordion][/vc_column][/vc_row]

Everyone come in tonight to cheer on our Athletes! Thoughts and Strategy: If you want to get in on some thoughts and strategy for this – come in at 4:00 where we will be going over gaming, strategy, equipment, etc. Pictures from last Friday Night Lights: Click here to check out the pictures from last FNL – Also, give Gopi some love for taking the pictures at BlueKrishna Photography by clicking here Volunteers:  We will be running heats of 5-6 or so with this one, so we will be asking for around 5-6 judges each time  Tentative Schedule: You get sorted into heats AS YOU ARRIVE – This also depends on how many people we have that will judge, volunteers, how many people arrive late, and I would prefer to break up the Rx'd people so that there are only two in each heat. But here is an ideal tentative schedule. 4:00pm – 5:00 Skills and Gaming Talk 5:00pm – 5:30 Heat sorting, Warm Ups, Standards Talk 5:30pm – 5:37pm: Heat 1 (6 people) 5:37pm - 5:47pm: Plate Changes and Transition 5:47pm – 5:54pm: Heat 2 (6 People) 5:54pm – 6:04pm:  Plate Changes and Transition 6:04pm – 6:11pm: Heat 3 (6 people) 6:11pm – 6:22pm: Plate Changes and Transitions 6:22pm – 6:29pm: Heat 4 (6 people) 6:29pm – 6:39pm: Plate changes and transitions 6:39pm – 6:45pm: Heat 5 (6 people) 6:45pm – 6:55pm: Plate changes and transitions 6:55pm - 7:02pm: Heat 6 (6 People) 7:02pm - 7:12pm: Plate Changes and transitions 7:12pm - 7:19pm: Final Heat Warming Up: The stock warm up should take anywhere around 30 minutes to 45 minutes depending on how prepared you generally are. Teams: Bri’s Knees MaCHETe Betsy’s Babes CrossFit Cobra Kai

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]16.1 is in the books everyone! and the scoring is finished. A few of you forgot to put your scores in, no worries, even though you won't be able to get placed for scoring in the open, you are still in the running for the intramural open! [/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Female Scores Rx'd Keega Rambadt Amy Vandyck Maura Scudder[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Male Scores Rx'd Brandon Chad Mitch[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Female Scores Scaled Brianna Stines Nikki Davis Courtney Korabek[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][text_output]Top Male Scores Scaled Andrew Ivans Timur Kupaev Brian North[/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Click here for spreadsheet of team standings If you feel as though anything in the scoring is in error - click here to contact me [/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/4"][promo image="14106" alt="" id="" class="" style=""]1st place - MaCHETe[/promo][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][promo image="14107" alt="" id="" class="" style=""]2nd Place - CrossFit Cobra Kai[/promo][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][promo image="14108" alt="" id="" class="" style=""]3rd Place - The Bri's Knees[/promo][/vc_column][vc_column fade_animation_offset="45px" width="1/4"][promo image="14109" alt="" id="" class="" style=""]4th Place - Betsy's Babes[/promo][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]SPIRIT AWARD: Chet's team won the spirit award this week, nice job on the +5 guys! PRIZE: Maura S won the Rogue Gift Card this week![/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cCUzQSUyRiUyRmdhbWVzLmNyb3NzZml0LmNvbSUyRmxib2FyZHMlMkZkaXNwbGF5TGVhZGVyQm9hcmQlM0ZpZCUzRDEwNTM3OTYlMjZudW1iZXJwZXJwYWdlJTNEMTAlMjZwYWdlJTNEMSUyMiUyMHdpZHRoJTNEJTIyMjUwcHglMjIlMjBoZWlnaHQlM0QlMjI0MDBweCUyMiUyMHNjcm9sbGluZyUzRCUyMm5vJTIyJTIwc3R5bGUlM0QlMjJvdmVyZmxvdyUzQSUyMGhpZGRlbiUzQiUyMGJvcmRlciUzQSUyMG5vbmUlM0IlMjIlM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]