Blog Search

Programming 12.3 – 12.9

By: 0

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

ALSO!

We can use Creative Colors across the road for overflow parking after hours – it’s very nice of them to allow us to do that, so…don’t be a dick about it.

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here


Monday 12.3

FIT

A. E90s x 10 (15min) Build slightly across sets; start moderate

Sets 1-5
5 Snatch RDL
*Focus on the positions

Sets 6-10
5 Overhead Squats @3211
*choose a weight you can pull from floor

B. EMOM x 4 Sets (12 Min)
1: 45s Max DB/KB Snatches *Alternating/moderate to light weight
2: 45s Max Plank on Forearms
3: 45s Max Singles/Doubles

COMP

A. E90s x 10 (15min) Build slightly across sets; start moderate

Odd Rounds
4 Snatch Lift Off w/ pause above knee

Even Rounds
1 Power Snatch *take 3 seconds to get to the knee
1 Hang Power Snatch
1 Hang Snatch
1 Overhead Squat

B. EMOM x 4 Sets (12 Min)
1: 8 KB Snatch/arm *not alternating 70/45
2: 45-60s Ring Plank
3: 35-50 Double Unders

Score:
A. Heaviest Weight
B. Weight for Snatches and Total Double Unders

Notes:

You’ll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit.

Tuesday 12.4

FIT

A. E90s x 10 (15 Min)
Odd Rounds
30s Max Rep Strict Ring Row

Even Rounds
8 Single Arm DB/KB Push Press/arm

B. 3 Sets; note the UB in the range
9-12 UB Push Ups
10/8 Cal Bike
9-12 UB Ring Rows
12 Straight Legged Sit Ups
rest 2 minutes between sets

COMP

A. E90s x 10 (15 Min)
Odd Rounds
20s Max Rep Strict Chest To Bar Pull Ups

Even Rounds
8 Heavy Push Press; build slightly across sets
*pulled from floor

B. 3 Sets; note the UB in the range
9-12 UB Clapping Push Ups
12/10 Cal Bike
9-12 UB Kipping Pull Ups
12 Straight Legged Sit Ups
rest 2 minutes between sets

Score/Notes
A. # of pulls, weight for PP
B. Nothing, get through it and work on consistency, these sets are UB each round so, change as you need to to accomplish that

Wednesday 12.5

FIT

A. E90s x 10 (15min) Build slightly across sets; start moderate

Rounds 1-5
5 Barbell RDL
*focus on positions

Rounds 6-10
5 Front Squats @3211
*choose a weight you can pull from the floor

B. AMRAP IN 12 MIN *Grind
12 Russian KB Swings *Heavy
20m Forward Bear Crawl
8/leg Alternating Goblet Reverse Lunges
8 Modified Toes to Bar

COMP

A. E90s x 10 (15min) Build slightly across sets; start moderate

Odd Rounds
4 Clean Lift Off w/ pause above knee

Even Rounds
1 Power Clean *take 3 seconds to get to the knee
1 Hang Power Clean
1 Hang Clean
1 Front Squat

B. AMRAP IN 12 MIN *Grind
8 Dual KB Clean 55/35
20m Forward Bear Crawl
8/leg Alternating Dual KB Reverse Lunges 55/35
8 Toes to Bar

Score:
A. Heaviest Weight
B. Weight Used for KB work

Notes:
You’ll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit.

Thursday 12.6

FIT

A. 3 Sets *all tough
8 Bent Over DB Row/arm
rest 90s
5 Close Grip Bench Press
+
20m Reverse Bear Crawl
rest 90s

B. 3 Sets
10 Ring Rows w/1 second pause at top
rest 30s
10 Plank Walk outs
rest 30s
10 Reverse Snow Angels
rest 30s

COMP

A. 3 Sets *all tough
8 Bent Over DB Row/arm
rest 90s
5 Close Grip Bench Press
+
5-10m handstand Walk
*you get one drop here, if you drop a second time in the 5-10, call it for that round
rest 90s

B. 3 Sets for QUALITY
10 Ring Rows w/ 1 second pause at top
rest 30s
3 Wall Walks w/2 second pause at top
rest 30s
10 Reverse Snow Angels
rest 30s

Score:
A. Row weight / Bench Weight
B. No Score, for quality

Friday 12.7

FIT

A.
3 Minutes to complete @ CONSISTENT PACES
5.10.15
No Push Up Burpees
Air Squats/Goblet Squats *UB Sets
*50 Single Unders
3 Minute Rest
x 3 Sets

B.
3 Minute Amrap @ CONSISTENT PACES
16 American KB Swings
100m Run (in 10m Shuttles)
3 Minute Rest
x 3 Sets

COMP

A.
3 Minutes to complete @ CONSISTENT PACES
5.10.15
Burpees
Wall Balls 20/14
*50 Double Under Cash Out
3 Minute Rest
x 3 Sets

B.
3 Minute Amrap @ CONSISTENT PACES
8 Single Arm DB/KB Hang Clean and Jerks/arm 55/35
100m Run (in 10m Shuttles)
3 Minute Rest
x 3 Sets

Score:
A. Time you finished each round in
B. Rounds + Reps each round

Notes:
A. SCALE SO YOU CAN FINISH IN THE TIME, if you cannot get into the doubles for comp…don’t do it. If you are doing Comp, you are doing those weights as well.

Saturday 12.8

FIT & COMP

Christmas Workout Series #1

Surprise Workout

Sunday 12.9

FIT

A. Grind
18 Minute Amrap
40m Reverse Sled Drag
10 Incline Push Ups @ 2020
10 Bent Over DB/KB Row
10 Straight Legged Sit Ups
20s Pike HS Hold or 40s Plank

COMP

18 Minute Amrap
40m Reverse Sled Drag
5 Renegade Rows
5 Strict Toes to Bar
20s Wall Facing HS Hold