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FRIDAY, OCTOBER 31, 2014

Archive for May, 2013

Workout of the Day: Sunday 6-2-2013

No classes this weekend, closed box Saturday and Sunday.

Team CFS will be representing at the NW Regional competition in Kent, WA…

join us and cheer on the CFS Wodcrushers!

Details about the event here:

NW Regionals Info


Workout of the Day: Saturday 6-1-2013

No classes this weekend, closed box Saturday and Sunday.

Team CFS will be representing at the NW Regional competition in Kent, WA…

join us and cheer on the CFS Wodcrushers!

Details about the event here:

NW Regionals Info


Workout of the Day: Friday 5-31-2013

Warm up before class: 800m run

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Group warm up: 5:00 instructors choice

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Buy In: 3 x ME Handstand hold (ME = max effort)

note: if you can’t get upside down do 3×15 box hspu

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Strength: Back Squat – 10 sets of 3 reps – AHAP, record weights. (Max 15:00)

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WOD: “Michael” Three rounds for time of:

  • Run 800 meters
  • 50 Back Extensions (GHD)
  • 50 Sit-ups

Scaling: A/B: 400’s, 25 each. C: Rx

 


Workout of the Day: Thursday 5-30-2013

Warm up before class: 1,000m row, mobility

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Group warm up: Group stretch 5:00

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Buy In: 50 burpees for time (jump on a plate). A: 25 B: 35 C: Rx

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Skill: “Muscle Ups” 20:00

If you have 10 unassisted pull ups + 1 unassisted ring dip then you can work on muscle ups…. otherwise spend these 15:00 working on pull up skills and ring dip skills. Practice getting one with no band if possible. MU Teaching points:

  • false grip
  • banded muscle up (sitting in the band)
  • kip verses strict (on the pull and dip)
  • head through drills on the ground

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WOD: AMRAP 15:00

  • 10 Ring Dips
  • 10 Ring Pulls (rows)
  • 20 Power Snatch (45/35 bar, from below knee)

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Competitor WOD: AMRAP 15:00

  • 10 Muscle Ups
  • 20 Power Snatch (115/75)




Workout of the Day: Wednesday 5-29-2013

Warm up before class: 800m Run. mobility

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Group warm up: 3:00 partner sit ups, toss a med ball. Group stretch.

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Strength: Press 5-5-5, Push Press 5-5-5 (shoot for 50, 60, 70% of 1RM)

Note: Record all sets, warm up with 3×10 at light weight before starting.

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METCON: Complete for time: (Max time: till class is over)

  • 400m Run
  • 50 Toes to bar
  • 50 Box Jumps (24/20)
  • 50 Kettlebell Swings (53/35)
  • 500m Row

Notes: A: 30’s, B: 40’s, C: 50’s (Rx), E: 75’s




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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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