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[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"]Free Protein Samples @ CFSB! Limited Supply! Open Prep Skill Sessions @ CFSB Judges needed – Inquire Within Valentines Day @ Amy's Treat Corner! 2017 Childcare Partnership with CFSB and Free Time Kids Playcare! ***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="Programming this week (and for the next 5 weeks)" open="false"]Hey all, Here is how programming will work for the next 5 weeks I'm not going to be programming Friday/Sat/Sun until I get a good bearing on what the Thursday Open Wod Looks like - Once it's released on Thursday night, I will be programming to compliment it on Thursday night and releasing it then for the weekend. This is in an attempt to find balance between those of you training through the open and doing the open, those of you doing the open but adjusting your schedule accordingly (per the Sunday town hall meeting discussion) and those of you who aren't doing the open and simply just training.[/x_accordion_item][x_accordion_item title="Monday 2.20" open="false"]A. Push Jerk x 3 Take 15 minutes to find a heavy push jerk x 3 from the floor score weight B. For time *9 min cap* 8 Push Jerks @ 90% 20 Double Unders 6 Push Jerks @ 90% 40 Double Unders 4 Push Jerks @ 90% 60 Double Unders 2 Push Jerks @ 90% 80 Double Unders Note: % is based off of today's triple double under scaling is a 1:1 doubles to singles OPEN COMPETITORS choose your double scaling wisely, if that is a lot of doubles for you, don't do them, do singles...or just do the first couple rounds as doubles.[/x_accordion_item][x_accordion_item title="Tuesday 2.21" open="false"]A. 4 Rounds 20s Plate GTO 20s Burpees onto plate 20s of 10 yd shuttles immediately into a recovery period of... 12 minutes to hit 3 rounds 20 pass throughs 8 spider-man's with horizontal twist rest the remaining time in the 12 minutes before thee next piece immediately into 4 minute amrap 12 Plate GTO 8 Burpees onto plate 4x10 yd shuttles Notes: Scored total reps separately for the 2x four minute pieces OPEN COMPETITORS Pull back on this one, work on nice smooth pacing, meaning when you finish both 4 minute pieces...if I had you rest another 12 you should feel like you could do it again.[/x_accordion_item][x_accordion_item title="Wednesday 2.22" open="false"]A. Every 90s for 4 rounds Station 1: Complex 6 Deadlifts, 2 Hang Power Cleans, 4 Front Squats Station 2: 7-10 TTB Station 3: Row 300m/250m Score - Complex Weight, Total TTb Notes: Take some time prior to the wod to work up to what you feel like you can manage in the workout, the complex is unbroken. Scale the TTB if you need to Coaches, I would prefer everyone starts off at the complex if possible. So simply stagger start. OPEN COMPETITORS Go light and snappy on the complex Choose your TTB scaling for the open on this one, and stay on the lower end and keep it clean Go @ 80% on the row[/x_accordion_item][x_accordion_item title="Thursday 2.23" open="false"]A. Close Grip Bench x 3 Take 15 minutes to work to a heavy triple score is weight B. 4 Rounds 3 minute amrap 3 Pull Ups 6 Push Ups 9 Box Jumps 2 minute rest Score is reps Note: I want consistency from round to round here. OPEN COMPETITORS The day before your event day, so be smart and either do 45-60 minute of recovery work....OR, if you DO come in to do this, it is simply for pacing The CGBP should be moderate The workout should be sustainable at a light breathing sweating pace - you should feel as though the rep scheme for your scaling is extremely doable. So choose a scaling that won't smoke your legs/arms. If you do...its kind of your fault.[/x_accordion_item][x_accordion_item title="Friday 2.24" open="false"]A. For time or *20 minute cap* 10 KB Swings 15 Burpee Box Jump Overs 20 KB Swings 15 Burpee Box Jump Overs 30 KB Swings 15 Burpee Box Jump Overs 40 KB Swings 15 Burpee Box Jump Overs 50 KB Swings 15 Burpee Box Jump Overs Notes: Get After it KB Weight is 55/35 and they are american Burpee Box Jump is something you are super comfortable with[/x_accordion_item][x_accordion_item title="Saturday 2.25" open="false"]A. Moving Blood + Recovery Session 25 Minute Amrap Row 200m 10 Yard Spiderman Skip 30 Singles 10 Yard Inchworms 6 Alternating DB Snatches 3 No Push Up Burpees 3 Box Jumps B. Foam Roll Foam Roll or Lax Ball 20 minutes Lats, back of shoulder, thoracic, glutes, low back, etc.[/x_accordion_item][x_accordion_item title="Sunday 2.26" open="false"]A. 10-15 Minute Amrap - Right into it Row 200 Run 4 Down and Backs Skip 20-30 B. Stretch Work: Lacrosse ball to rear shoulder, lats, banded lat stretch. arm circles/ swings get blood flowing to the extremities. Bonus movements banded good mornings. C1. Prep Work: (Moderate Pace and Load) 3 Rounds Double-Unders x35 No Push Up Burpee x 8 KettleBell Swing x 8 Row 10 Cal rest 30s between C2. in 12 minutes Deadlift (moderate weight) Power Snatch 1.1 (BUILDING UP TO AROUND 75%) C3. Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGHT EFFORT) rest 2-3 minutes between C4. Specific Prep: 3 Rounds 10 Dumbell Snatch 5 Burpee box Jump rest 60s between[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]