[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"]Childcare Partnership with CFSB and Free Time Kids Playcare! Grocery Store Tour with Fresh Thyme and CFSB Primal Kitchen Part 1 ***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 2.27" open="false"]A. Hang Power Clean Heavy Single 15 minutes to find it score weight B. 3 Rounds 1 minute of hang power cleans @ 60% of your single rest 1 minute 1 minute of chest to bar pull ups rest 1 minute 1 minute of double unders rest1 minute 1 minute of russian kettle bell swings rest 1 minute score reps Notes: OPEN COMPETITORS If you are doing the open and don't want to wreck yourself - don't hit failure on your sets during this and work on being consistent through the workout with your reps for each round. be conservative.[/x_accordion_item][x_accordion_item title="Tuesday 2.28" open="false"]A. Push Press x 3 15 minutes to find a heavy triple B. 12 Minute Amrap 30 Wall Balls 15 Toes to Bar 15 Burpees Notes: OPEN COMPETITORS - Work on pacing. Don't kill yourselves[/x_accordion_item][x_accordion_item title="Wednesday 3.1" open="false"]A. 20 minutes of pistol practice B. For time 3 Rounds @ the top of a 4 minute mark Row 25/20 Calories 10 Burpees Run 10 yard shuttles in remaining time rest 4 minutes between rounds Notes: OPEN COMPETITORS - increase pace on this one on rounds 1 and 2 - hit round 3 hard.[/x_accordion_item][x_accordion_item title="Thursday 3.2" open="false"]A. 30 Minute Amrap 50 Yard Left Arm Overhead Walk 50 Yard Right Arm Overhead Walk 45s FLR 10 Step Ups 30 Double Unders 10 Russian Twists 45s Squat Hold Notes: OPEN COMPETITORS - come in, get sweaty, move some blood around, prep for tomorrow.[/x_accordion_item][x_accordion_item title="Friday 3.3" open="false"]A. The Warm Up @ the top of a running clock 0 - 6 minutes 2 Rounds 30s Row Moderate 30s Row Soft 30s Run Moderate 30s Run Soft 30s Spiderman Stretch Left Leg 30s Spiderman Stretch Right Leg 6-9 Rest and grab a barbell 9-15 - do this below 3 Rounds 2x3 way sit ups 6 lunges @ bodyweight 6 barbell muscle cleans 15-18 chill the fuck out 18-28 a little bit of skill work, and a little bit of working up work up to or past your power clean weight with a PC warm up - make sure you can lunge it AND power clean it. 28-31 hold up, almost there 31 - 37 do this below 2 Rounds 4 front rack lunges @ game weight 4 Toes to bar 3 Power Cleans @ game weight 37-41 ...wait... B. 12 Minute Amrap 21 Front Rack Reverse Lunges 95/65 15 Toes to Bar 9 Power Cleans 95/65 Notes: Get after it.[/x_accordion_item][x_accordion_item title="Saturday 3.4" open="false"]A. Shoulder to overhead work - pulled from the floor B. Amrap in 20 minutes 40 Double Unders 30 Calorie Row 20 Bar over Burpees 10 Shoulder to Overhead 135/95 Notes: If you are training through the open and/or not doing the open - do this wod as written If you are intending on doing the open wod a second time, or really want to put some weight on your open wods recover with this 30 minute amrap jog 100 yards walk 100 yards fast spiderman 20 yards step up x 10 4 inchworms alternating 10 pass throughs[/x_accordion_item][x_accordion_item title="Sunday 3.5" open="false"]A. Accumulate 30 Turkish Get Ups B. 2 Rounds Row 3 minutes rest 3 minutes Jog 3 minutes rest 3 minutes Amrap in 3 minutes 8 Step Ups 8 Jumping Pull Ups rest 3 minutes Note: If you are redoing the open wod tomorrow - do the primer from the notes that have been posted to your facebook page - get in, do it, set the clock, start it, walk away. If you aren't, do this wod![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]