25 September 17

JD clean pull under
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Ellen: Managing Type 2 Diabetes With CrossFit (Video)
 
SI’s Fittest 50 List | Most Fit Male Athletes In Sports
 
Grain-Free Pumpkin Granola
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WOD

 

LI Strength:

Offset Press x6 / arm
Pull Up Practice
 

LI Conditioning:

Alternating EMOM 14 minutes:
– 8 2KB Deadlifts
– 5 Burpees + 10 Alternating Lunges
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

Alternating EMOM 14 minutes:
– 5 Deadlifts
– 6 Burpees + 12 OH Plate Lunges
 
Rx: M – 255#/45# | F – 173#/25#
 

23 September 17

jason g goblet rack walk
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CFSS Anniversary Party/Potluck here at the gym today at 3PM! Also, Whole 30 Challenge Initial Meeting Sunday, 9/24 at 11AM!

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Golden Knights Ace 10,000-Ft. Box Jump (Video)
 
SI’s Fittest 50 List | Most Fit Female Athletes In Sports
 
Looking for Healthy Slow Cooker Recipes? Try this Buffalo Chicken…3 Ways
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WOD

 

Strength:

Farmers Carry x2 laps
Fat Gripz SA Dumbbell Press x5 L/R
Strict / Weighted Pull Up x3-5
 

LI Conditioning:

5 Rounds:
10 Hang Dumbbell Snatches
200m Run
 
-Rest 1:00 between rounds-
 

LII Conditioning:

5 Rounds:
10 Dumbbell Snatches
200m Run
 
-Rest 1:00 between rounds-
 
Rx: M – 50DB | F – 35DB
 
Rx+: M – >50DB | F – >35DB
 

22 September 17

yasaman and salar db pp
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CFSS Anniversary Party/Potluck here at the gym this Saturday, 23 September at 3PM! Also, Whole 30 Challenge Initial Meeting Sunday, 9/24 at 11AM!

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Ian Wilson (105kg, USA) 200kg/441# Clean + 2 Jerks (Video)
 
Clean Eating vs Flexible Dieting: Putting the Argument to Bed
 
Erdäpfelsuppe (Austrian Potato Soup)
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WOD

 

LI Strength:

Dumbbell Floor Press x8
SA DB Row x8 / arm
 

LI Conditioning:

AMRAP 13 minutes:
3-4-5 reps
2KB Push Press
Ring Rows
Box Jumps
 

LII Strength:

High Hang Snatch + Overhead Squat
2+2, 4-5 sets
 

LII Conditioning:

AMRAP 13 minutes:
2-3-5 reps
Dumbbell Thrusters
Toes to Bar
Box Jumps
 
Rx: M – 45DB | F – 30DB
 

21 September 17

maria front rack
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CFSS Anniversary Party/Potluck here at the gym this Saturday, 23 September at 3PM! Also, Whole 30 Challenge Initial Meeting Sunday, 9/24 at 11AM!

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Gordon Ramsay | Eggs Baked in Hash Browns (Video)
 
The Truth About Aging And Fitness: Five Fitness Commandments To Live By
 
The Chosen One: An interview with Tyron Woodley
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WOD

 

LI Strength:

Heavy Kettlebell Swing x8
Alternating Goblet Rack Lunge x5 / leg
 

LI Conditioning:

In 8 minutes:
Tabata Burpee Sprawls
 
-Rest in the remaining time. Then-
 
1K Row Test
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

In 8 minutes:
1K Row Test
 
-Rest in the remaining time. Then-
 
Tabata Burpees – Score is worst round
 

20 September 17

nu snatch setup
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CFSS Anniversary Party/Potluck here at the gym this Saturday, 23 September at 3PM! Also, Whole 30 Challenge Initial Meeting Sunday, 9/24 at 11AM!

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Mark Bell: Let It Kill You (Video)
 
’10 Things That Require Zero Talent’ Is a Total Myth
 
Mini Smoked Salmon Hand Rolls
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WOD

 

LI Strength:

Barbell Press 4×6
Pull Up Practice
 

LI Conditioning:

3 Rounds:
20/15 Calorie Row
20 Kettlebell Swings
10 Dumbbell Thrusters
400m-300m-200m Run
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

For time:
40-30-20
Double Unders
Kettlebell Swings
Wall Balls
400m-300m-200m Run
 
Rx: M – 24kg/20# | F – 16kg/14#
 

19 September 17

caitlin back squat
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CFSS Anniversary Party/Potluck here at the gym this Saturday, 23 September at 3PM! Also, Whole 30 Challenge Initial Meeting Sunday, 9/24 at 11AM!

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Isabella von Weissenberg 155kg/341# Back Squat x 10 Reps (Video)
 
Mitigating Jet Lag
 
One Pan Baked Lemon & Dill Chicken and Potatoes
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WOD

 

LI Strength:

Front Squat 4×4
Medball Front Squat + Wall Ball, 3+3
 

LI Conditioning:

10 sets, OTM:
2 Deadlifts + 2 Muscle Cleans + 2 Push Press
 

LII Strength:

Front Squat + Jerk
1+3, 4-5 sets
 

LII Conditioning:

10 sets, OTM:
2 Power Cleans + 1 Front Squat + 1 Jerk
 

18 September 17

Michel at Flattop Mountain, Alaska

Never home, but always reppin’: Michel at Flattop Mountain in Chugach State Park, Alaska!

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CFSS Anniversary Party/Potluck here at the gym this Saturday, 23 September at 3PM!

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CrossFit and Motorcycle Racing: Every Millisecond Counts (Video)
 
Don’t Worry About Being the Best. Worry About Being the Best at Getting Better.
 
Roast Duck with Winter Vegetables
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WOD

 

LI Strength:

Deadlift (TNG) 5-5-5-5
Push Up Practice
 

LI Conditioning:

EMOM 10 minutes:
5 Dumbbell Front Squats
5 Ball Slams
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

EMOM 10 minutes:
5 Pull Ups
5 2KB Front Squats
 
Rx: M – 24kg | F – 16kg
 
Rx+: C2B Pull Ups
 

16 September 17

September '17 Elements Grads

New Elements grads Alejandro, Tigist, Belay, Patrick, Dennis, and Ashley: official ‘bell swinging, ball slamming, studs! Great job, guys!

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Free Shoulder Mobility Workshop 2.0 with Dr. Zac Cohen @ CFSS today Saturday at 10AM, click here to register! Saturday 9/16 Schedule: 9AM WOD, 11AM Barbell Club

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Behind The Scenes: James Harrison’s Offseason Workouts (Video)
 
How A Small-Time Training Group And An Army Program Changed American Distance Running
 
Greek Yogurt Fluffy Waffles
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WOD

 

Strength:

Hang Dumbbell Snatch x5 L/R
Pull Up / Weighted Pull Up Practice
Plank / Weighted Plank
 

Conditioning:

1 Mile Run
 

15 September 17

julianne going oh
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Free Shoulder Mobility Workshop 2.0 with Dr. Zac Cohen @ CFSS this Saturday at 10AM, click here to register! Saturday 9/16 Schedule: 9AM WOD, 11AM Barbell Club

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Rogue Fitness | Slater Farmer Carry — The 2017 CrossFit Games (Video)
 
Youth Sports Study: Declining Participation, Rising Costs And Unqualified Coaches
 
Kimchi Fried Cauliflower Rice
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WOD

 

LI Strength:

2KB SA Thruster x6 L/R
SA Kettlebell Swing x6 L/R
 

LI Conditioning:

AMRAP 12 minutes:
200m Run
10 Ball Slams
10 Alternating Dead Clean + Front Squat
15/12 Calorie Row
 

LII Strength:

Barbell Thruster
5-5-5-5
 

LII Conditioning:

AMRAP 12 minutes:
20/15 Calorie Row
15 Wall Ball
10 2KB Cleans
5 Box Jumps
200m Run
 
Rx: M – 20kg/20# | F – 12kg/14#
 

14 September 17

annie hanging
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Free Shoulder Mobility Workshop 2.0 with Dr. Zac Cohen @ CFSS this Saturday at 10AM, click here to register! Saturday 9/16 Schedule: 9AM WOD, 11AM Barbell Club

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Tyron Woodley: Do It For The Love (Video)
 
Kettlebell Swings: The 1 Exercise That Fixes 99 Problems
 
Lamb Tagine with Potatoes and Toasted Almonds
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WOD

 

LI Strength:

Dumbbell Floor Press x6
Sandbag Row x10
 

LII Strength:

EZ Strength – Press
 

Conditioning:

30 Rounds:
1 Deadlift
3 SA KB Press, L/R*
 
*Alternate left and right each round
 
Rx: M – 315#/24kg | F – 213#/16kg