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Wades Army 2021

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Donating / Getting a shirt

The deadline of October 5th to donate to Wade's Army and get your shirt in time for Wade's Workout is fast approaching. You are still able to donate and get a shirt after, it just won't arrive in time for the event!

How to donate https://www.loom.com/share/c5e999cf63624b409f21cf2a2031f6a3

Donation Link https://runsignup.com/cfsb

Event Dates / Information

November 12th; Wades Day - this is the official Wades Day Workout, all classes - all day

November 13th; Wades Lift off - A lift off where all proceeds go to Wades Army!

Neuroblastoma information

Also Power Athlete recently just did a podcast with a doctor from the Cincinnati Children’s. They discuss pediatric cancer mechanisms, what exactly is neuroblastoma, and the treatment experience from both a child and parent’s perspective. It's well worth then hour listen. https://youtu.be/UH-rlwsfZEQ

Tim’s Story – Getting to 7% Body Fat

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https://www.youtube.com/watch?v=bqY9JZlI2jg

Today I'm here with Tim, who just finished his three months of nutrition coaching.

Tim just absolutely did fantastic with his entire journey. The food was on point the entire time, he went from 218 pounds to 192 pounds in the course of three months,about 25 pounds of weight loss.He lost three and a half inches off his waistand he's now at seven percent body fat.

And this is all while eating 2,800 calories a day, roughly.

- Yeah, sometimes it's hard to eat and I could keep eating.-

Yeah, and that's just eating 2,800 calories a day of real, whole food and his performance in the gym has been fantastic.

We're gonna take you through Tim's journey todayand kind of talk about how things went for him.

Tim, before you started all this stuff, what did you think of this way of eating, how feasible did you think it would be with your life and what you do for a living? How'd you feel about it?

- I didn't think it was gonna be easy. I thought giving up pizza and cheeseburgers and ice cream was gonna be like, impossible. But it wasn't as bad as I thought I was gonna be. I thought it was gonna be like eating plain meat and bland vegetables for every meal and that's not what it was at all. My food actually tastes good.

- Okay, good, so tell us a bit more about that. So once you actually started doing it, trying to incorporate it with your job, your schedule and your life, how was it, how'd you find it?

- It was good, I liked it. The hardest part was getting in a routine. Once I got into a routine with when I was gonna eat, how I was gonna eat, it was easy. It was harder when I broke the routine than when I was actually on routine.

- Yeah, okay.- So it was pretty interesting.

in terms of body composition, I just rattled off those metrics.In terms of like weight, you lost 25 pounds, body fat percentage, how'd you feel in terms of, how did your clothes fit and all the rest of that stuff?

- My clothes don't fit. - Okay, but in a good way.- I had to buy new pants, yeah, get new pants. But yeah, it feels awesome. I can definitely feel the difference.I have abs now, that's awesome.

- Yeah, that is pretty awesome.

- Pretty cool.

- And you were saying that you finally feel comfortable taking off your shirt in the gym?

- Yeah, yeah, I could not do that before I started this.It just feels good now.

- How's your performance been in the gym?

- Really good, I think it's definitely gone up. I don't come in feeling exhausted any more. I usually feel pretty good after I get warmed up.

- That's good, so one of the things you were mentioning when we first started was that you were just feeling really fatigued pretty much all the time and you had been for a long time. How did that change up the process?

- I don't really get fatigued like that anymore. I'm not coming in exhausted. I've got pretty good energy levels all the time,I feel good.

- Good, good, and how was it with like the food, and with your girlfriend and prepping stuff and being able to still be social while eating this way?

- Well, my girlfriend is avoiding it.When I'm cooking, she just leaves, she buys her own groceries, she still eats ice cream for dinner, so it's not like it affected her doing that.

- Right.

- It definitely kind of sucked sometimes when friends would want to go out for pizza and I couldn't, or I'd have to like not eat, that kind of sucked. But I go look in the mirror, I see what I'm doing in the gym and it's worth it.

- Yeah, and you know, just like we talked about for this next month and going forward, you'll be able to have off-plan foods for special occasions .Do you feel like this will be sustainable long-term with being able to have those special occasions?

- Oh yeah, for sure, I think it will throw me off more when I have the special occasions, getting back on track and having my normal food.

- Okay, awesome. So if you ran into a friend or someone who was concerned about this being super bland, say someone was considering nutrition coaching and they though like, nah, it's gonna be super bland, it's gonna be super boring, it's gonna be super hard.After having finished all this, what would you say to them?

- Food can still taste awesome. Like I love my potatoes, my potatoes are my favorite part.- Potatoes are awesome.- Yes, I love them, but there are so many different recipesand stuff you can findthat actually makes your food taste good,like you don't even notice that you're getting healthy'cause it still tastes good.

- Yeah, so guys, I just have to say that out of pretty much all the people I've done nutrition coaching with,Tim is definitely one of the best.Every week his food journal is in on time, every week his food was on point and just like the results, you killed it, you did a fantastic job.

- Thanks.- Super proud of you and all your results and yeah, if you guys are interested in nutrition coaching, that's not something to be scared of.It is something that you can still live your life and get some good results, even with eating delicious food.

- Definitely worth it, 100%.-

Tim, thanks for joining us. Thanks so much for tuning in, see you next time.

Programming 10.5 – 10.11

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Workout Log: CFSB - Class Programming
Start Date: 2021-10-05
End Date: 2021-10-11

Tuesday October 5, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x10.8.8.6; rest 60s

*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s

x 4 Sets

8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
15-20 tuck ups
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
12 DB Reverse Lunges
6-8 Medium Grip Bench Press
6-8 Pendlay Row
*grind through, use tough weights and get the work done


Wednesday October 6, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting - Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 6-8 Hang Muscle Snatch
  2. 4-6 Hang Power Snatch
  3. 2-3 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical: 15 Minute Amrap
40 Double Unders or 120 Singles
15/12 Cal Bike
400yd Run

*if you cannot run the entire 400yd, perform walk/jog intervals


Thursday October 7, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x16 alternating
A2) Single Arm KB Front Squat : x6/arm

A3) single arm kettlebell push press : x6/arm
A4) Strict Pull Variation: Choose one, then rest 60s

  1. x10-12 Ring Row @ 3111
  2. x10-12 Banded Pull Ups @3111
  3. x3-8 Strict Pull Ups
  4. x3-5 Weighted Pull Ups
    x 5 Sets

B) Core Work: 1 Minute Core Movement
1 Minute Rest
x 4 Sets

Selection
*max plank on hands
*abmat sit up
*tuck ups
*v-ups


Friday October 8, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting - Clean / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 4-6 Hang Muscle Clean
  2. 3-5 Hang Power Clean
  3. 1-2 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: 20 Minute Amrap
10 Air Squats
8 Russian KBS
6 No Push Up Burpees
3 TNG Power Clean and Push Jerk *light, 30-40% of what you hit today

note: if you didnt power clean your bodyweight for part A, perform box jumps with step down


Saturday October 9, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 6-8 Bench Press *pause 3 count at the chest
@3 down 1.1.1.1 Deadlift; rest 10s b/w clusters
x 4 Sets

*clusters on the DL - step back from the bar each time
B) Back Squat : 15 Minute Amrap; Grind through
3 Back Squats
10 Goblet Step Ups
10 Steps/Side lateral banded Walk
20-30s Side Plank/side

*push your weight from two weeks ago


Sunday October 10, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Hollow Body Hold
20-30s Hanging L-sit
15 Cal Row
x 15 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM x 8 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS

C) LE 1 - LE 2: Int/Adv

90s Row @ 85%
rest/walk 9 Minutes
x 2 Sets


Monday October 11, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 10 Minute Assault Bike
+
2 minute transition
+
10 Minute Amrap
50yd Farmers Carry
30s Wall Sit
20yd Bear Crawl
+
2 minute transition
+
10 Minute Row
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50 Jump Rope Singles


Programming 9.28 – 10.4

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Workout Log: CFSB - Class Programming
Start Date: 2021-09-28
End Date: 2021-10-04

Tuesday September 28, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

A1) Front Squat - Catalyst: @3211; x3; rest 60s

*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s

x 4 Sets

8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
10-12 DB Step Ups
6-8 Close Grip Bench Press
6-8 Supinated Bent Over Barbell Row

*grind through, use tough weights and get the work done


Wednesday September 29, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Olympic Weightlifting - Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 6-8 Hang Muscle Snatch
  2. 4-6 Hang Power Snatch
  3. 2-3 Power Snatch

*stick to weights/movements you can perform technically sound
B) MAP 6 - Mixed Cyclical: 15 Minute Amrap
800yd Run
30/25 Cal Bike
20/15 Cal Row

*if you cannot run the entire 400yd, perform walk/jog intervals


Thursday September 30, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x16 alternating; rest 30s
A2) Single Arm KB Front Squat : x6/arm; rest 30s

A3) Single Arm Kettlebell Press: x6/arm; rest 30s
A4) Strict Pull Variation: Choose one, then rest 60s

  1. x10-12 Ring Row @ 3111
  2. x10-12 Banded Pull Ups @3111
  3. x6-10 Strict Pull Ups
    x 5 Sets

B) Core Work: 1 Minute Core Movement
1 Minute Rest
x 4 Sets

Selection
*max plank on hands
*abmat sit up
*tuck ups
*v-ups


Friday October 1, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting - Clean / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

  1. 6-8 Hang Muscle Clean
  2. 4-6 Hang Power Clean
  3. 2-3 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: 20 Minute Amrap
3 Burpees
6 Russian KBS
9 Wall Balls
30 Double Unders or 90 Singles


Saturday October 2, 2021
Title: Saturday
Status: pending

Warmup: Caoches Choice

A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest
@3111; x6-8 Deadlift
rest 90s
x 4 Sets

*work off your #s from two weeks ago, these are all working sets
B) Back Squat : 5 Back Squats
10 DB Reverse Lunges
10/8 Cal Assault Bike
30-60s Plank or Ring Plank
rest/walk 2 minutes
x 4 Sets

*push your weight from two weeks ago


Sunday October 3, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Handstand Hold or Walk 10yds
20-30s Hanging L-sit
15 Cal Assault Bike
x 15 Minute Amrap for quality

B)

EMOM x 6 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS

C) LE 1 - LE 2: Int/Adv

60s Row @ 85%
rest/walk 4 Minutes
x 3 Sets

Novice

60s Row @ 85%
rest/walk 1 Minute
x 5 Sets


Monday October 4, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap
15 Cal Row
30yd/arm KB Mixed Rack Suitcase Carry
20yd Bear Crawl

+
3 Minute Transition
+
15 Minute Amrap
200m Run
30s Wall Sit
30 yd/arm Mixed Rack Overhead Carry
+
3 Minute Transition
+
15 Minute Amrap
15 Calorie Bike
12 Front to Side Plank
15 Table top Glute Bridges

Notes;
15 Minutes at a 60 minute pace


Programming 9.18 – 9.27

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Workout Log: CFSB - Class Programming Start Date: 2021-09-18 End Date: 2021-09-27 Saturday September 18, 2021 Title: Saturday Status: missed Warmup: Caoches Choice A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest rest 60s @3111; x6-8 Deadlift rest 60s x 6 Sets *start light and build across sets; last 3 sets use the same weight B) Back Squat : 5 Back Squats 10 DB Walking Lunges 15 Cal Assault Bike 30-60s Plank or Ring Plank rest/walk 2 minutes x 5 Sets *start light and build across sets; last two sets use the same weight ----- Sunday September 19, 2021 Title: Sunday Status: pending A) UB Gymnastics: 5 Wall Walks 5 Rope Lowers 30-60s Handstand Hold 20-30s Hanging L-sit 15 Cal Assault Bike x 20 Minute Amrap for quality B) Lactic Endurance Test: 250m Row 10 American KBS 10 No Push Up Burpees 10 American KBS 10 No Push Up Burpees 10 American KBS 250m Row rest/walk 1:4 x 2 Sets; each set at 100% ----- Monday September 20, 2021 Title: Monday Status: pending Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap 15 Calorie Bike 50 yd Farmers Carry 30s Plank on Hands + 3 Minute Transition + 15 Minute Amrap 200m Run 50yd Goblet Carry 20s Side Plank/side + 3 Minute Transition + 15 Minute Amrap 15 Cal Row 20yd Bear Crawl 30s Reverse Plank Notes; 15 Minutes at a 60 minute pace ----- Tuesday September 21, 2021 Title: Tuesday Status: pending Warmup: Coaches choice A1) Front Squat - Catalyst: @3211; x5; rest 60s *all sets tough but solid with tempo A2) Core: one of the variations below; rest 60s x 4 Sets - 8-12 Strict Toes to Bar 8-12 Strict Knees to Elbows 12-20 Strict Hanging Leg Raise *bent or straight 20-30 Sit Ups B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets 8 DB Reverse Lunge rest 60s 8 Medium Grip Bench rest 60s 8 Bent Over Barbell Row rest 60s ----- Wednesday September 22, 2021 Title: Wednesday Status: pending Warmup: Coaches choice A) Olympic Weightlifting - Snatch / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Snatch 2. 4-6 Hang Power Snatch 3. 2-3 Power Snatch *stick to weights/movements you can perform technically sound B) MAP 6 - Mixed Cyclical: 5 Minute Bike 2 Minute Rest 5 Minute Row 2 Minute Rest 5 Minute Run ----- Thursday September 23, 2021 Title: Thursday Status: pending Warmup: Coaches Choice A1) Strict Pull Variation: Choose one, then rest 30s 1. x10-12 Ring Row @ 3111 2. x10-12 Banded Pull Ups @3111 3. x6-10 Strict Pull Ups A2) Single Arm KB Front Squat : x8/arm; rest 60s x 4 Sets B1) Dumbbell RDL: x12-15; rest 30s B2) Single Arm Kettlebell Press: x15-20; rest 60s x 4 Sets C) Core Work: 1 Minute Abmat Sit ups 1 Minute Rest x 4 Sets ----- Friday September 24, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Olympic Weightlifting - Clean / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Clean 2. 4-6 Hang Power Clean 3. 2-3 Power Clean *stick to weights/movement you can perform technically sound B) MAP 8.5: 20 Minute Amrap 12 Alternating DB or KB Snatch 10 No Push Up Burpees 30 Double Unders or 90 Singles *do it again! lets practice pacing here ----- Saturday September 25, 2021 Title: Saturday Status: pending BRING A FRIEND DAY! :D ----- Sunday September 26, 2021 Title: Sunday Status: pending A) UB Gymnastics: 5 Wall Walks 5 Rope Lowers 30-60s Handstand Hold 20-30s Hanging L-sit 10 Cal Easy Row x 15 Minute Amrap for quality B) Skill Rate Practice: EMOM x 4 Sets M1: 10 No Push Up Burpees M2: 10 American KBS M3: Walk/Rest C) LE 1 - LE 2: Int/Adv - 60s Row @ 85% rest/walk 6 Minutes x 3 Sets Novice - 60s Row @ 85% rest/walk 2 Minutes x 5 Sets ----- Monday September 27, 2021 Title: Monday Status: pending Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap 200m Run 50 yd Farmers Carry 20s Side Plank/side + 3 Minute Transition + 15 Minute Amrap 15 Cal Row 50yd Goblet Carry 30s Plank on Hands + 3 Minute Transition + 15 Minute Amrap 15 Calorie Bike 20yd Bear Crawl 30s Reverse Plank Notes; 15 Minutes at a 60 minute pace

Programming 9.13 – 9.17

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Workout Log: CFSB - Class Programming Start Date: 2021-09-13 End Date: 2021-09-17 Monday September 13, 2021 Title: Monday Status: pending Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap 50 yd Farmers Carry 15 Calorie Row + 3 Minute Transition + 15 Minute Amrap 10 Cal Assault Bike 20s Side Plank/side + 3 Minute Transition + 15 Minute Amrap 200m Run 20yd Bear Crawl Notes; 15 Minutes at a 60 minute pace ----- Tuesday September 14, 2021 Title: Tuesday Status: pending Warmup: Coaches choice A1) Front Squat - Catalyst: @3211; x5; rest 60s *all sets tough but solid with tempo A2) Core: one of the variations below; rest 60s x 3 Sets - 8-12 Strict Toes to Bar 8-12 Strict Knees to Elbows 12-20 Strict Hanging Leg Raise *bent or straight 20-30 Sit Ups B) Strength Endurance; Single Leg + Push (h) + Pull (h) + Core: 3 Sets Each on a 2 Minute Mark 8 DB Reverse Lunge 8 Medium Grip Bench 8 Ring Rows ----- Wednesday September 15, 2021 Title: Wednesday Status: pending Warmup: Coaches choice A) Olympic Weightlifting - Snatch / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Snatch 2. 4-6 Hang Power Snatch 3. 2-3 Power Snatch *stick to weights/movements you can perform technically sound B) MAP 6 - Mixed Cyclical: 5 Minute Bike 3 Minute Rest 5 Minute Row 3 Minute Rest 5 Minute Run ----- Thursday September 16, 2021 Title: Thursday Status: pending Warmup: Coaches Choice A1) Strict Pull Variation: Choose one, then rest 60s 1. x10-12 Ring Row @ 3111 2. x10-12 Banded Pull Ups @3111 3. x6-10 Strict Pull Ups A2) Single Arm KB Front Squat : x8/arm; rest 90s x 3 Sets B1) Dumbbell RDL: x12-15; rest 60s B2) Single Arm Kettlebell Press: x15-20; rest 90s x 3 Sets C) Core Work: 1 Minute Abmat Sit ups 1 Minute Rest x 4 Sets ----- Friday September 17, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Olympic Weightlifting - Clean / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Clean 2. 4-6 Hang Power Clean 3. 2-3 Power Clean *stick to weights/movement you can perform technically sound B) MAP 8.5 - Fast spin: 20 Minute Amrap 12 Alternating DB or KB Snatch 10 No Push Up Burpees 30 Double Unders or 90 Singles ----- This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co

Programming 9.4 – 9.11

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Workout Log: CFSB - Class Programming Start Date: 2021-09-04 End Date: 2021-09-10 Saturday September 4, 2021 Title: Saturday Status: pending A) Notes: -No score here INTENT: UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance Option 1: 30 Minute Amrap 3 Toes to Bar 6 Burpees 9 Russian KBS 12 Reverse Lunges in place *bodyweight rest 30s C) Full Body Muscle Endurance Option 2: 30 Minute Amrap 10 Abmat Sit Ups 10 Push Ups - UB and easy each round 10 Russian KBS 10 Reverse Lunges *bodyweight rest 30s ----- Sunday September 5, 2021 Title: Sunday Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Double Unders: 7 Minute Cap 5 Unbroken rest 10s 10 Unbroken rest 10s 15 Unbroken rest 10s 20 Unbroken rest 10s 25 Unbroken rest 10s 30,35,40,45,50,55...continue up the ladder as high as you're able Other option this time we'll throw in Doubles as... 1,2,3,4... C) Grind: For time 40 Cal Assault Bike 100 Yard Prowler Push 200 yard Dual KB Front Rack Carry 100 Yard Prowler Push 1000m Run ----- Monday September 6, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3010; 8.8.8; rest 90s *build across these sets to a tough 8rm B2) Core Variation: Pick one 30-60s Plank on hands 30-60s Weighted Plank 30-60s Ring Plank 30-60s Weighted Ring Plank rest 90s x 3 Sets C) Bend/Core Mixed Work: 12 Minute Amrap 8 TNG Deadlifts 30 Double Unders or 50 Singles 15 Abmat Sit Ups rest 30s ----- Tuesday September 7, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Work - 12 Minute Cap: Cover and Dial in the Snatch work we'll be doing for B B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one of the below 1. 4-6 x8-10; Muscle Snatch 2. 4-6 x3+2; Muscle Snatch + Overhead Squat 3. 4-6 x3+2; Power Snatch + Overhead Squat 4. 4-6x2+2; Power Snatch + Hang Snatch 5. 4-6x5; Tempo Snatch *3 seconds to get to the top of the knee, these are full C) Horizontal Push + Pull: @20X1; 6-8 Barbell Bench Press 10 Dead Bug Dumbbell Pullovers 10 Cal Row @ Damper 10 (90% effort) x3 Sets; move through at a steady pace ----- Wednesday September 8, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Rear Foot Elevated Split Squat : x12.10.8; rest 90s build across sets A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank 30-60s KB Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 2 Sets 2:30 Run 2:30 Row 2:30 Bike 2:30 Amrap 20 yd Bear Crawl + 20 Step Ups ----- Thursday September 9, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Work - 12 Minute Cap: Cover and Dial in the Clean work for part B B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat 4. 4-6x2+2 Power Clean + Hang clean 5. 4-6x5 Tempo Clean *3 seconds to get to the top of the knee C) Mixed Modal Work: For Time 10.9.8.7.6.5.4.3.2.1. DB or KB Push Press 8 Ring Rows or 3 Strict Pull Ups between each set, finish with them. ----- Friday September 10, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) SL Core Mixed Work: 15 Minute Amrap 12 Dumbbell Walking Lunges 5 KB Windmills/side 10 Cal Assault BIke B) MAP 3: 30 Minute Amrap 100 Yard Run 10 Ball Slams 10 No Push Up Burpees 100 yard Run rest 60s *choose modifications that you can move through UB Saturday September 11, 2021 Title: Saturday Status: pending A) Notes: -No score here INTENT: UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance Option 1: 15 Minute Amrap 5 Toes to Bar 5 Burpees 15 Russian Kettlebell Swings 20 Prisoner Step Ups rest 7 Minutes 15 Minute Amrap 10 Box Jumps 10 American Kettlebell Swings 10 Cal Assault Bike C) Full Body Muscle Endurance Option 2: 15 Minute Amrap 10 Calorie Assault Bike 15 Air squats 20 Prisoner Step Ups rest 7 minutes 15 Minute Amrap 20 Abmat Sit Ups 15 Calorie Row -----

Programming 8.28 – 9.3

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Workout Log: CFSB - Class Programming Start Date: 2021-08-28 End Date: 2021-09-03 Saturday August 28, 2021 Title: SATURDAY - OPEN GYM ONLY Status: pending Warmup: You'll have Open Gym available to everyone from 7-9 AM! All other classes are closed due to our Power Athlete Camp! We've got some spots left if you or anyone is interested, just shoot me a DM! A) Notes: -No score here INTENT: UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance Option 1: 30 Minute Amrap 12 Wall Balls 10 Russian KBS 8 Burpees 6 Toes to Bar rest/walk 60s C) Full Body Muscle Endurance Option 2: 30 Minute Amrap 10 No Push Up Burpees 10 Russian KBS 10 Goblet Squats 10 Abmat Sit Ups rest/walk 60s ----- Sunday August 29, 2021 Title: SUNDAY - BRING A FRIEND DAY! Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Teams of 2: Man Overboard Style 12 Minute Amrap; Man Overboard Partner 1: 100 Yard Dual KB Front Rack Carry or Goblet Carry Partner 2: Assault Bike for Calories + rest/walk 6 minutes + 12 Minute Amrap; I go, you go 50yd Farmers Carry 100yd Run ----- Monday August 30, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x12.9.6/side; rest 90s between legs; rest 90s *build across sets here B2) Core Variation: Pick one 30-60s Plank on hands 30-60s Weighted Plank 30-60s Ring Plank 30-60s Weighted Ring Plank rest 90s x 3 Sets C) Bend/Core Mixed Work: @3010; 6-8 TNG Deadlift 15 Abmat Sit Ups 30 Double Unders or 50 Singles rest/walk 90s x 3 sets ----- Tuesday August 31, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Work - 12 Minute Cap: Cover and Dial in the Snatch work we'll be doing for B B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one of the below 1. 4-6 x8-10; Muscle Snatch 2. 4-6 x3+2; Muscle Snatch + Overhead Squat 3. 4-6 x3+2; Power Snatch + Overhead Squat 4. 4-6x2+2; Power Snatch + Hang Snatch 5. 4-6x5; Tempo Snatch *3 seconds to get to the top of the knee, these are full C) Horizontal Push + Pull: @20X1; 6-8 Dumbbell Bench Press quick transition 10 Cal Row @ Damper 10 (90% effort) rest 2 minutes x 3-4 Sets ----- Wednesday September 1, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x16.12.8 Alternating; rest 60s build across sets A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank 30-60s KB Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 400 yard Run 100 Jump Rope Singles 30 Yard Bear Crawl 30 Cal Row 30 Prisoner Step Ups 30 Cal Bike ----- Thursday September 2, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Work - 12 Minute Cap: Cover and Dial in the Clean work for part B B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat 4. 4-6x2+2 Power Clean + Hang clean 5. 4-6x5 Tempo Clean *3 seconds to get to the top of the knee C) Mixed Modal Work: 10 Minute Amrap 10 DB or KB Push Press 8 Ring Rows or 4 Strict Pull ups rest 30s ----- Friday September 3, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) SL Core Mixed Work: 15 Minute Amrap 12 Dumbbell Step Ups 4 Alternating Turkish Get Ups 10 Cal Assault BIke B) MAP 3: 30 Minute Amrap 100yard Run 10 Alternating SA DB Clean 100 yard Run 10 Box Jumps w/Step Down or Step Ups rest 90s *choose modifications that you can move through UB *don't eat shit on the box jumps

Programming 8.21 – 8.27

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Workout Log: CFSB - Class Programming Start Date: 2021-08-21 End Date: 2021-08-27 Saturday August 21, 2021 Title: Saturday Status: pending Warmup: Coaches Choice A) Notes: -No score here INTENT: UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance: 30 Minute Amrap 10 Goblet Squats 10 Push Ups 10 Toes to Bar 10 Cal Row @ 10 Damper - tough pace rest 90s Modifications are cool to ensure the intent, move the difficulty up or down as needed ----- Sunday August 22, 2021 Title: Sunday Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Double Unders: 7 Minute Cap 5 Unbroken rest 10s 10 Unbroken rest 10s 15 Unbroken rest 10s 20 Unbroken rest 10s 25 Unbroken rest 10s 30,35,40,45,50,55...continue up the ladder as high as you're able C) Grind: 10 Cal Assault Bike 50 Yard Dual KB Front Rack Carry x 5 Sets; increase bike pace each set - end moderate D) Grind: For Time 70 yard prowler push 70 yard farmers carry 400yd Run 50 yard prowler push 50 yard farmers carry 300yd Run 30 yard prowler push 30 yard farmers carry 200yd Run ----- Monday August 23, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x15.12.9/side; rest 90s between legs; rest 90s *build across sets here B2) Core Variation: Pick one 30-60s Plank on hands 30-60s Weighted Plank 30-60s Ring Plank 30-60s Weighted Ring Plank rest 90s x 3 Sets C1) Romanian Deadlift : @3010; x4-6; rest 15s C2) Abmat Sit-Up: x15-20; rest 15s C3) Row: 10 Calories @ Damper 10; TOUGH rest 2-3 minutes x 3 Sets ----- Tuesday August 24, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Burgener Warm Up - 15 Minute Cap: 1.Down & Up 2.Down & Up with High Elbows 3.Muscle Snatch 4.Snatch Lands 5.Snatch Drops + Coaches will cover the muscle snatch and overhead squat as well B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one of the below 1. 4-6 x8-10; Muscle Snatch 2. 4-6 x3+2; Muscle Snatch + Overhead Squat 3.4-6 x3+2; Power Snatch + Overhead Squat 4.3.4-6x2+2; Power Snatch + Hang Snatch C) Horizontal Push + Pull: x15.12.9.6; Bent Over Barbell Row x15.12.9.6; Glute Bridge DB Floor Press build across sets here ----- Wednesday August 25, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x20.16.12 Alternating; rest 60s build across sets A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 30 Cal Bike 30 Prisoner Step Ups 30 Cal Row 30 Yard Bear Crawl 100 Jump Rope Singles 400 yard Run ----- Thursday August 26, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Burgener Warm Up - 15 Minute Cap: 1. Down and ups 2. Down and up with high elbows 3. Muscle Clean 4. Clean lands 5. Clean drops B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat 4. 4-6x2+2 Power Clean + Hang clean C1) Vertical Push: Pick one x9-12 DB Strict Press x8-10 DB Push Press x6-8 DB Push Jerks x4-6 DB Split Jerk rest 60s These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. You can use DB or KB here C2) Vertical Pull: Pick one x12-15 Ring Rows @ 3 seconds down x7-15 Banded Pull Up @3111 x8-12 Strict Pull Up - not banded x6-8 Weighted Pull Up rest 60s x 3 Sets ----- Friday August 27, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Single Leg + Core Work: 12 Landmine Goblet Reverse Lunge 4 Alternating Turkish Get Ups x 4 Sets *build slightly across sets B) MAP 3: 30 Minute Amrap 100yard Run 10 Alternating DB Snatch 100 yard Run 10 No Push Up Burpees rest 90s *choose modifications that you can move through UB

Programming 8.14 – 8.20

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Workout Log: CFSB - Class Programming Start Date: 2021-08-14 End Date: 2021-08-20 Saturday August 14, 2021 Title: Saturday Status: pending Warmup: Coaches Choice A) Notes: -No score here -Everything should be UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance: 6 Sets 8-10 Goblet Squats; rest 30s 8-10 bent over row; rest 30s 15-20 Russian KBS; rest 30s Max Push Ups; rest 30s 15-20 Abmat sit Ups; rest 30s ----- Sunday August 15, 2021 Title: Sunday Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Grind: 30 Double Unders 50 Yard Dual KB Front Rack Carry *no rest x 5 Sets C) Grind: 10 Cal Row 50 Yard Prowler Push 50 Yard Farmers Carry 10 Cal Assault Bike rest 1 minute x 5 Sets ----- Monday August 16, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x12-15/side; rest 90s between legs; rest 90s B2) Core Variation: Pick one 30-60s Plank on hands 30-60s Weighted Plank 30-60s Ring Plank 30-60s Weighted Ring Plank rest 90s x 3 Sets C1) Romanian Deadlift : @3111; x6-8; rest 30s C2) Russian Kettlebell Swing - FBB: x20-30; rest 30s C3) Core Variation: Pick One 20-30 Abmat Sit Ups 15-30 Tuck Ups 8-15 Compression Sit Ups rest 60s x 3 Sets ----- Tuesday August 17, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Burgener Warm Up - 15 Minute Cap: 1.Down & Up 2.Down & Up with High Elbows 3.Muscle Snatch 4.Snatch Lands 5.Snatch Drops B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one of the below 1. 4-6x10; Muscle Snatch 2. 4-6x3+2; Muscle Snatch + Overhead Squat 3.4-6x3+2; Power Snatch + Overhead Squat C) Horizontal Push + Pull: x12-15; Bent Over Barbell Row x12-15; Glute Bridge DB Floor Press x 4 Sets ----- Wednesday August 18, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x20 Alternating; rest 60s A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 20 Cal Bike 20 Prisoner Step Ups 20 Cal Row 20 Yard Bear Crawl 75 Jump Rope Singles 300 yard Run ----- Thursday August 19, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Burgener Warm Up - 15 Minute Cap: 1. Down and ups 2. Down and up with high elbows 3. Muscle Clean 4. Clean lands 5. Clean drops B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat C1) Vertical Push: Pick one x12-15 Strict Press x10-12 Push Press x8-10 Push Jerks x6-8 Split Jerk rest 60s These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. C2) Vertical Pull: Pick one x10-15 Banded Pull Up @3111 x8-12 Strict Pull Up - not banded x6-8 Weighted Pull Up rest 60s x 3 Sets ----- Friday August 20, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Single Leg + Core Work: 20 DB Walking Lunges 20 Landmine Twist x 4 Sets No rest B) MAP 3: 30s Burpees 30s Russian KBS 30s Run 90s Rest x 8 Sets