Labor Day Weekend ’16 Schedule

 
With the end of summer rapidly approaching, here’s a heads up on our Labor Day weekend class schedule so you can plan your workouts accordingly.
 

Friday 2 September – normal schedule + 630PM Barbell Club
Saturday 3 September – 8AM WOD / 10AM WOD
Monday 5 September – 10AM Partner WOD
 
We’ve got a fun one planned for Labor Day, if you’re in town make sure to come on in early and get a nice sweat in before commencing with aggressive rest and relaxation!

 

27 August 16

bonilla jerk
—-
“The Beer Mile” (Video)
 
The Futility of the Workout-Sit Cycle
 
Coconut Chia Pudding
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

3-4 rounds with a partner:
Partner 1) 100m Goblet Rack Walk
100m Run
Partner 2) AMRAP
5 DB Press
10 Air Squats
15 KB Swings
 
-Parter 2 keep working until partner 1 comes back inside-
 

LII Strength:

EZ Strength
 

LII Conditioning:

3 rounds with a partner:
Partner 1) 100m 2KB Rack + Farmers Carry
200m Run
Partner 2) 2 Rounds:
5 Deadlifts
10 Push Ups
15 Air Squats
 
-Partner 2 rests until partner 1 returns inside-
 
Rx: M – 24kg/185# | F – 16kg/123#
 

26 August 16

tim bb oh
—-
Kianoush Rostami (85kg, IRI) 217kg/478# Clean and Jerk (Videos)
 
U.S. Women Are The Biggest Winners At The Rio Olympics
 
Pineapple Chimichurri Guacamole
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

5 Rounds:
7 Burpees
10 Lunges / Leg
20 Kettlebell Swings
75 Single Unders
 

LII Strength:

EZ Strength
 

LII Conditioning:

5 Rounds:
10 OH Plate Lunges
10 Burpees
20 Kettlebell Swings
30 Double Unders
 
Rx: M – 45#/24kg | F – 25#/16kg
 

25 August 16

david box jump
—-
Daniyar Ismayilov (69kg, TUR) 163kg/359# Snatch (Video)
 
Fitness, Luck, and Health
 
Lemon Herb & Dill Potatoes
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

4-5 Rounds:
10 DB Floor Press
10 Ball Slams
Hill Sprint
 
-Rest 1 minute between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

5-6 Rounds:
10 KB Swings
5 Ball Slams
Sandbag Hill Sprint
 
-Rest 1 minute between rounds-
 
Rx: M – 32kg/35#/60# | F – 24kg/25#/40#
 

24 August 16

elements kb dl's
—-
Morghan King (48kg, USA) American Record 83kg/183# Snatch (Video)
 
Kiribati Weightlifter Is Dancing To Save His Island From Climate Change
 
Cajun Trail Mix
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

AMRAP 12 minutes:
12 Air Squats
9 Ball Slams
6 Muscle Cleans
200m Run
 

LII Strength:

Hang Power Clean + Front Squat + Jerk
5 sets, 1+1+2 reps
 

LII Conditioning:

AMRAP 12 minutes:
12 Calorie Row
9 Ball Slams
6 Hang Power Clean + Jerks
 
Rx: M – 135 | F – 93#
 

23 August 16

matias and ben in the french alps

Never home, but always reppin’: Matias and Ben in Cascade du Rouget, Sixt-Fer-à-Cheval, France!

—-
Training Day With Top Olympic Gymnast Jake Dalton (Video)
 
How to Work Out Like an Olympic Athlete
 
Primal N’Oatmeal
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

Alternating EMOM 12 minutes:
Dumbbell Muscle Snatch x 10
7 Push Ups / Ring Rows + 5 Box Jumps
 

LII Strength:

EZ Strength
 

LII Conditioning:

Alternating EMOM 12 minutes:
5 Pull Ups + 5 Box Jump Overs
12 Dumbbell Snatch (total)
 

LIII Conditioning:

Alternating EMOM 12 minutes:
10 Pull Ups + 5 Box Jump Overs
12 Dumbbell Snatch (total)
 

22 August 16

arina and sarah buddy carry
—-
Michelle Carter Is The First American Woman To Win Shot Put Gold (Video)
 
Gut Health – It All Starts with Gut Bacteria
 
Kale, Candied Bacon & Roasted Beet Salad
—-

WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

AMRAP 12 minutes:
300m Run
7 Dumbbell Push Press
14 Situps
7 Burpee Sprawls
 

LII Strength:

Push Press
3-3-3-3
 

LII Conditioning:

3 Rounds for time of:
400m Run
7 Overhead Squats
14 Toes-to-bar
7 Push Press
 
Rx: M – 115# / F- 83#
 

20 August 16

quigley push press

CFSS Happy Hour this Saturday, 3PM @ Denizen’s, hope to see you there!

—-
Behdad Salimi (+105kg, IRI) World Record 216kg/475# Snatch (Video)
 
Fitness Enthusiasts’ Insufferability, Ranked
 
Crispy Latin American Chicken
—-

WOD

 

LI & LII Strength:

2KB Front Squats 4×8
Heavy KB swings 4×8-10
 

LI Conditioning:

1 Round:
3:00 400m Run, rest of the time is yours to rest
3:00 AMRAP 10 DB Snatches (total) + 10 Lunges (total)
3:00 Single Unders
3:00 AMRAP 10 DB Snatches (total) + 10 Lunges (total)
 
-1:00 minute rest between stations, score is total calories + reps-
 

LII Conditioning:

1 Round:
Run 600 meters
3:00 Calorie Row
3:00 Double Unders
3:00 T2B
 
Notes: 1 minute rest between stations
 

19 August 16

julie and joe running
—-

CFSS Happy Hour this Saturday, 3PM @ Denizen’s, hope to see you there!

—-
UFC 202 Bad Blood: Diaz vs. McGregor 2 (Video)
 
Nate Ebner to apply Rio rugby lessons to Patriots
 
Zesty Ranch Smashed Potatoes
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

AMRAP 12 minutes:
5 SA KB DL’s / arm
10 Ball Slams
5 Push Ups / Ring Rows
10 Medball Squats
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
5 Deadlift
10 Ball Slams
5 Toes to Bar
10 Medball Lunges (alternating; total)
 
Rx: M – 225#/35# | F – 153#/25#
 

18 August 16

July '16 Elements Grads

New Elements grads Edie, Mark, Kevin, Kelsey, Julie, & Kyle: official ‘bell swinging, sled pushing, studs! Nice work, guys!

—-

CFSS Happy Hour this Saturday, 3PM @ Denizen’s, hope to see you there!

—-
The 2016 CrossFit Games: Women’s Ranch Mini Chipper (Video)
 
Get Fast Without Speedwork
 
Super Crispy Sweet Potato Oven Fries
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

AMRAP 12 minutes:
7 Dumbbell Push Press
2-3 Floor to Stand Rope Climbs
7 Dumbbell Front Squats
Run 200 meters
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time:
10-9-8-7-6-5-4-3-2-1
Barbell Push Press
1 Rope Climb
 
Rx: M – 115# | F – 78#