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Programming 11.19 – 11.25

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Upcoming + Whats going on!

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Closed

Thanksgiving and Black Friday
Christmas Eve and Christmas Day
New Years Eve and New Years Day

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Monday 11.19

FIT

@ Perform A1/A2 At The top of a 4 Minute Mark x 5 Sets
A1. @30X0; Back Squat x 2-3, rest 30s
A2. @2121; Dual KB Z Press x4-6

B.
3 Sets For Time- 15 Min Cap
12/9 Cal Assault Bike; increase pace/round
12 Straight Legged Sit Ups
8 KB/DB Clean and Push Press/arm
16 Alternating Bodyweight Reverse Lunges

COMP

@ Perform A1/A2 At The top of a 4 Minute Mark x 5 Sets
A1. @00X1; Back Squat x 3.3.2.2.1, rest 30s
A2. @20X1; Strict DB/KB Press x 5.5.4.3.3

B.
3 Sets For Time- 15 Min Cap
15/12 Cal Assault Bike; increase pace/round
8-12 Toes to Bar
8 KB/DB Clean and Push Press/arm
8 Single Arm Overhead reverse Lunges/arm *alternate feet

Score:
A. Squat and Press weight
B. Nothing, get after it, increase your pace, do it.

Notes:
B.
-You MUST increase your pace on the bike with each round
-Start with a weight/movement variation where the first round can be unbroken

Tuesday 11.20

FIT

A. Coaches Choice Warm Up

B.
3 Sets; build
5 Barbell Hang Muscle Snatch
50 Jump Rope Singles
5 Barbell Hang Muscle Snatch
rest 2 minutes

C. 13 Minute Grind – move with quality
Bike 30s; tough
10 Ring Rows w/1 sec pause at top
5 KB Windmill/arm
30m Bear Crawl

COMP

A. Coaches Choice Warm Up

B.
3 Sets; build
5 Touch and Go Power Snatch
40 Double Unders
5 Touch and Go Power Snatches
rest 2-3 minutes

C. 13 Minute Grind – move with quality
Bike 30s; tough
10 Ring Rows w/1 sec pause at top
5 KB Windmill/arm
30m Dumbbell Bear Crawl

Score:
B. Weight
C. Don’t score, just grind

Notes:
B. 5 Dumbbell Muscle Snatches/Arm can be the sub for muscle snatch if you aren’t comfortable
C. Make this challenging

Wednesday 11.21

FIT

A.
@20X1; Bench Press x 5×2-3 rest 2 minutes between

B. 3 Sets @ increasing pace
8 Single Arm KB Thrusters/arm
Row 60s; increase pace each round
rest 60s
30s Push Ups
Bike 60s; increase pace each round
rest 2 minutes

COMP

A.
@20X1; Bench Press x 5.4.3.2.2, rest 2 minutes between

B. 3 Sets @ increasing pace
8 Single Arm KB Thrusters/arm
Row 60s; increase pace each round
rest 60s
30s Max Push Ups
Bike 60s; increase pace each round
rest 2 minutes

Score:
A. Weight
B. Don’t score – just do a good job of increasing your pace each round

Happy Thanksgiving! Closed! Thursday 11.22

Saturday 11.24

FIT

A. 4 Sets; all sets tough
@20X1 Front Squat x 4-6; rest 2-3 minutes between

B. 3 Sets; all tough
Max Set Unbroken Ring Rows, rest 60s
Rear Foot Elevated Split Squat x 6-8/leg, rest 2 minutes
*adjust rear foot as needed to keep to the rep range

C.
25s Assault Bike; hard
rest 2 minutes
35s Assault Bike; hard
rest 2 minutes
45s Assault Bike; hard

COMP

A. 4 Sets; all sets tough
@20X1 Front Squat x 2; rest 2-3 minutes between

B. 3 Sets; all tough
Max Set Unbroken Strict Pull Ups, rest 60s
Suitcase Rear Foot Elevated Split Squat x 6-8/leg, rest 2 minutes

C.
25s Assault Bike; hard
rest 2 minutes
35s Assault Bike; hard
rest 2 minutes
45s Assault Bike; hard

Score:
A. Heaviest weight
B. Total Pull Ups + Heaviest Lunge Weight
C. Remember, terms like “hard” and “85-90%” Are relative to the distance/time, I fully expect your pace will drop as the time increases

Sunday 11.25

FIT

A. Coaches Choice Warm Up

B. 3 Sets; build
Hang Muscle Clean + Push Press 5+5
50 Jump Rope Singles
Hang Muscle Clean + Push Press 5+5
rest 2-3 Minutes

C. 3 Minute Amrap
18 American Kettlebell Swings
18 No Push Up Burpees onto a Plate
Max Cal Row or Bike in remaining time
3 Minute Rest
x 4 Sets

COMP

A. Coaches Choice Warm Up

B. 3 Sets; build
Touch and Go Power Clean and Jerk x 5
40 Double Unders
Touch and Go Power Clean and Jerk x 5
rest 2-3 minutes

C. 3 Minute Amrap
9 KB Clean and Push Press/arm
18 No Push Up Burpees onto a Plate
Max Cal Row or Bike in remaining time
3 Minute Rest
x 4 Sets

Score:
A. No
B. Heaviest Weight
C. Calories per each individual round

Notes:
B. RDL + Strict Press x 5+5 can be subbed for the complex