Thursday 11/23/17

Thursday 11/23/17

From all of us at CFSI wishing you and yours a HAPPY THANKSGIVING!

8am & 9 am WOD’s or Turkey Trot Race @ John J. Burns Park (meet at 8:30am)

A)Warm Up
Coaches Choice

B) 2 Rounds for Time

600m run or 700m row or 40 cal Assault Bike or 40 cal Ski Erg
40 lunges w/OH plate (45/25)
30 Knees to Elbow
600m run or 700m row or 40 cal Assault Bike or 40 cal Ski Erg
30 burpees to a plate (45/25)
40 Wall Balls (20/14)

* You cannot repeat a run, row, AB or ski erg in a round

CASHOUT: 50 ab mat sit-ups AND 50 superman’s

Wednesday 11/22/17

Wednesday 11/22/17

A) 2 Sets
Walking Barbell Good Morning x30ft
Hang Power Clean x5
Front Squat x5
Split Press x5

B) Clean and Jerk
55% x1.1
65% x1.1
75% x1
80% x1
85% x1
90% x1
95% x1

C) AMRAP In 16 Min Of:
9 Shoulder To Overhead (185/120)
7 Deadlifts (185/120)
5 Burpee Box Jump Overs
3 Muscle-ups

*Scale Muscle-ups to 9 Strict Pull-ups + 9 Ring Push-ups

HIIT – ” Gobble Gobble” 

8 min Tabata : Goblet Squats/ Renegade Rows

rest 30 sec

8 min Tabata : Goblet Single Leg and Reverse Lunge/ DB Cleans

Tuesday 11/21/17

Tuesday 11/21/17

A) Coaches Choice

B) 4 Sets
Snatch Push Press + Overhead Squat + Heaving Snatch Balance

C) 3 Sets
1 Min Max Kettlebell Swing (70/55)
rest 2 min
40 Sec Max Pull-up
rest 2 min
20 Sec Max Burpee
rest 4 min

Friday 11/17/17

Friday 11/17/17

A) Coaches Choice

B)3 Sets
Snatch Pull + 5 Sec Hang 2″ Below The Knee + Power Snatch From 2″ Below The Knee
then do:
Power Snatch
75% x1.1.1
80% x1.1.1
85% x1.1

C) For Time:
10-8-6-4-2
Overhead Squat (155/105)
50-40-30-20-10
Double Under
20-16-12-8-4
Cal Assault Bike

HIIT ” WALL BALL MAUL”

8 MIN TABATA :

Med Ball Cleans/ Med Ball Push Press

rest 30 sec

8 MIN TABATA :

Wall Ball/ Med Ball Toss Sit – ups

 

Thursday 11/16/17

Thursday 11/16/17

A)2 Min Assault Bike @60%
+
2 Sets
Banded Face Pulls x10
Lateral Lunge x8 ea. side
Deadbugs x16 (8 ea. side)

B)For Time:
25 GHD Sit-ups
100 Double Unders
26 Alt. DB Snatch (50/35)
50 Single Arm KB Front Squats, R (35/25)
100 Double Unders
26 Alt. DB Snatch
50 Single Arm KB Front Squats, L
25 GHD Sit-ups

C)3 Sets
Weighted Barbell Glute Bridge x15
rest 1 min
Side Push-up Hold x30-45 sec ea. side
rest 1 min

Wednesday 11/15/17

Wednesday 11/15/17

A) 2 Sets
Walking Barbell Good Morning x30ft
Hang Power Clean x5
Front Squat x5
Split Press x5

B) 5 Sets
Clean and Jerk x1.1 @85%

C) For Time:
40/30 Cal Assault Bike
then do:
5 Rounds For Time Of:
5 Power Cleans (225/145)
15 Handstand Push-ups

 HIIT – ” Great Out CORE” 

EMOM FOR 20 MIN DO :

40 sec max effort Standing Air Bike

rest 20 sec

40 sec max effort Rope Climbs

rest 20 sec

40 sec max effort Bear Crawls

rest 20 sec

40 sec max effort Dead Bugs

rest 20 sec

Tuesday 11/14/17

Tuesday 11/14/17

A) Coaches Choice

B) 4 Sets
Snatch Push Press x5 + Snatch Balance x3

C) 3 Sets Ea. For Time Of:
15-10-5 Reps Of:
Thrusters (95/65)
Burpee
rest 3 min

Monday 11/13/17

Monday 11/13/17

A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10

B) 3 Sets
Strict Pull-up x6-8
rest 1 min
Pull-up x8-10
rest 1 min
Ring Row x15-18
rest 2 min

C) 3 Sets
250 m Row
rest 30 sec
250 m Row
rest 30 sec
250 m Row
rest 30 sec
250 m Row
rest 4 min

*All 250 m rows are at a 1000m Row -10 sec PR Pace

HIIT :

EMOM FOR 20 MIN DO :

30 sec max effort Sit- ups

rest 30 sec

30 sec max effort DB Push Press

rest 30 sec

30 sec max effort Slam Balls

rest 30 sec

30 sec max effort Russian Twists

rest 30 sec

Sunday 11/12/17

Sunday 11/12/17

BARBELLS FOR BOOBS ! SIGN UP FOR A HEAT BELOW :

https://docs.google.com/…/19jH1I8fZis2rYO0KgCMFzl3Eti…/edit…

GRACE :

FOR TIME 30 CLEAN AND JERK 135/95

Saturday 11/11/17

Saturday 11/11/17

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

A) Coaches Choice

B) “Small”
3 Rounds For Time Of  With a Partner:
1000 m Row (500m ea.)
50 Burpees (25 ea.)
50 Box Jumps (25 ea.) (24″/20″)
800 m Run (400m ea.)

HIIT :

AMRAP in 16 min of :

250m Row

20 Walking Lunges

20 Box Jumps