[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"]Expanding Open Gym Hours Childcare Partnership with CFSB and Free Time Kids Playcare Grocery Store Tour with Fresh Thyme and CFSB Wellness Wednesday - Can you have carbs on the paleo diet? ***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!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 3.6" open="false"]A. Deadlift Work up to a heavy 5 - NOT your 5rm - keep it pretty and fast Score weight. B. Every minute on the minute for 15 Minutes Minute 1: 5 TNG Deadlifts @ moderate weight Minute 2: 5-7 Handstand Push Ups Minute 3: 30-50 Double Unders score total reps performed. Why not. Notes: Deadlift: For the DL, if you aren't doing the open - you can go heavier. If you are, keep it moderate because we are just we working on barbell cycling. For the wod: Strip some weight off of your 5 and work on that moderate TNG DL. Scaling for HSPU >> Hand Release Push Ups >> Incline Push Ups Scaling for doubles is singles[/x_accordion_item][x_accordion_item title="Tuesday 3.7" open="false"]A. Full Clean Skill Work B. 3 Rounds 30s Squat Cleans 30s Chest to Bar 30s Squat Cleans 30s Chest to Bar 60s 10 Yard Shuttles score total reps, One 10 yard shuttle = 1 rep. rest 3 minutes Notes: Squat Clean Scaling is Front Squats. Chest to Bar Scaling is either chin over bar or jumping pull ups[/x_accordion_item][x_accordion_item title="Wednesday 3.8" open="false"]A. 3 Rounds @ the top of a 6 minute mark 250/200m Row 10 Kettlebell Swings 10 No Push Up Burpees 10 Kettlebell Swings 10 No Push Up Burpees 10 Kettlebell Swings Row in remaining time Rest at minimum 6 minutes before second round - if multiple heats are needed, longer rest will be required but I'm sure welcome. Score is either meters rowed at the end - or how many reps you were into not counting the row. Note: Make this one hurt a little. If you are doing the open, make it hurt a little less.[/x_accordion_item][x_accordion_item title="Thursday 3.9" open="false"]A. Hang Power Clean 15 minutes to find a heavy 3 score weight B. For time Row 1k 30 Hang Power Cleans @ 60% score time Notes: Keep it snappy and pretty here.[/x_accordion_item][x_accordion_item title="Friday 3.10" open="false"]A. 15 minutes to establish a full snatch heavy 3 B. 9 Minute Amrap 3 Full Snatches 3 pull ups 6 Full Snatches 6 Pull Ups 9.9,12.12, etc working up the ladder as long as you are able Notes: Keep it clean, if you cannot perform a Full Snatch, Power + OHS, if you cannot perform that, we will work into Front Squats.[/x_accordion_item][x_accordion_item title="Saturday 3.11" open="false"]A. In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell Rest 5 minutes, and then, As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (heavy)[/x_accordion_item][x_accordion_item title="Sunday 3.12 (CLASS IS AT 9am JUST FOR TODAY!)" open="false"]Hey all! due to our Monthly continuing education meetings I will be moving the sunday class (just this week) back to 9am. Don't forget! Sunday 3.12 Class will be from 9-10 NOT 10-11 A. Four sets for max reps of: 60 seconds of Running (10 Yard Shuttles) Rest 60 seconds 60 seconds of Back Squats (75/55 lbs) - Jumping Squats if you can squat over your bodyweight. Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups (focus on good ROM) Rest 60 seconds[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Hey all, One day left this time to get in and do 17.2 and get your scores submitted, hopefully you can all get your scores in for 17.2 without any website issues. A reminder, I typically won't validate scores until that night, Monday @ 8:00pm - the affiliate owner can validate them up to a couple days after the actual Monday submission time. If you absolutely want to know where you stand ahead of time if you'll be redoing it - let me know and i'll validate it. If not, keep your pants on, I'll get it done. With that being said, I want to express my gratitude toward the FNL Judges and Athletes who came out on Friday Night again, we had an insane amount of dumbbells that helped it run smoothly thanks to our member Tom Norris - you are a lifesaver man. The night couldn't have run smoothly without you judges, thank you very much, you guys are responsible for how amazing these events are running with 50+ people around. Keep up the good work everyone, and hey - bluekrishna photography is out here every Friday Night taking some awesome pictures of you all, he is a great friend of mine so give him some love on facebook Scoring will be posted after all submissions are validated on Monday night/Tuesday morning.  

Hey all! Things are a go for tonight, show up at 5:20 if you want to hear the talk about everything - if not, read the info your coaches have posted to the facebook page you guys are on. The workout is 12 minutes long, we will work on having 3-5 minute transition times, we will be running heats of 5-7, assuming 40 out of 57 show up tonight, that gives us 5 or 6 heats. don't forget to support your team and wear your shirts! Oh, and bluekrishna photography will be out there tonight, he is taking some badass pictures of you all, so go like his page and give him some love. https://www.facebook.com/1bluekrishna/ - leave a review of how awesome his pictures are!