10 December 16

lukas bropen 94 sn
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Mark Your Calendars: The Annual CFSS Holiday Party goes down Saturday December 17th at 7PM!

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Lucie Hobart Does ‘Elizabeth’ (Video)
 
2016 USA Weightlifting American Open Live Stream (Video)
 
Creamy Cauliflower Hummus
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WOD

 

LI Strength:

Heavy Kettlebell Swings 5 x 8-10
Push Ups x5
 

LI Conditioning:

In a 3 person team – AMRAP 14 minutes:
Partner 1 – Single Unders
Partner 2 – Farmers Hold
Partner 3 – Max Ball Slams
 
– Team switches exercises once ‘bells hit the floor. Score is total number of max burpees-
 

LII Strength:

Heavy Kettlebell Swings 5 x 8-10
DB Reverse Lunge 3-4 x8 / leg
 

LII Conditioning:

In a 3 person team – AMRAP 14 minutes:
Partner 1 – Hang from Pull Up Bar
Partner 2 – 2KB Rack Hold
Partner 3 – Max Burpees
 
– Team switches exercises once someone breaks the hang or hold. Score is total number of burpees-
 
Rx: M – 24kg | F – 16kg
 

9 December 16

quigley-back-squat
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Mark Your Calendars: The Annual CFSS Holiday Party goes down Saturday December 17th at 7PM!

—-
Gray Cook | Movement Search: Connecting You to Your Movement Path (Video)
 
Yoga For Strength
 
Lavender Lemon Poppyseed Muffins
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WOD

 

LI Strength:

DB Goblet Squat x10
SA DB Press x8 / arm
 

LI Conditioning:

Partner WOD – AMRAP 12 minutes:
Partner A:
2 Rounds
8 Ring Rows
6 DB Snatches / arm
4 Box Jumps
Partner B: Row
 

LII Strength:

Back Squats
4×6
 

LII Conditioning:

Partner WOD – AMRAP 12 minutes:
Partner A:
1 Round:
15 Wall Balls
10 Sandbag Cleans
5 Pull Ups
Partner B: Row
 
Rx: M – 20#/60# | F – 14#/40#
 

8 December 16

brendan-jumping-rope
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Mark Your Calendars: The Annual CFSS Holiday Party goes down Saturday December 17th at 7PM!

—-
JRE Podcast #880: Jon Jones (Video)
 
CrossFit Athletes Competing at the USAW American Open
 
Scouse Stew
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WOD

 

LI Strength:

Dumbbell Thrusters, 4×8 reps
Ring Rows
 

LI Conditioning:

AMRAP 12 minutes:
12 Kettlebell Swings
6 SA KB Row / arm
6 Push Ups
50 Single Unders
 

LII Strength:

Dumbbell Thrusters, 4×8 reps
Chin Ups
 

LII Conditioning:

6 Rounds (14:00 timecap):
30 Double Unders
20 Kettlebell Swings
10 Push Ups
5 Goblet Rack Lunges / leg
 
Rx: M – 24kg | F – 16kg
 

7 December 16

class-hanging-stretch
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Mark Your Calendars: The Annual CFSS Holiday Party goes down Saturday December 17th at 7PM!

—-
Artem Okulov (85kg, RUS) 5-Rep Snatch @ 140kg/308# (Video)
 
Six Daily Exercises to Boost Mobility and Balance
 
Crispy Swoodles with Bacon
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WOD

 

LI Strength:

Sumo Deadlift
5-5-5
 

LI Conditioning:

For time:
8-7-6-5-4-3-2-1
Burpees
2KB Front Squats
2x Sit Ups
 

LII Strength:

Sumo Deadlift
5-5-5
 

LII Conditioning:

For time:
15-12-9-6-3
Toes to Bar
Front Squats
Lateral Jump Burpees
 
Rx: M – 135# | F – 83#
 

6 December 16

jared-bb-oh
—-
Dmitry Berestov 164kg/361# Power Clean + Strict Press (Video)
 
Get-Right Day: NFL Players Detail Their Painful, Gritty Post-Game Recovery Routines
 
Korean Tacos
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WOD

 

LI Conditioning:

10 Rounds – Every 90 seconds, perform:
7 Ring Rows
7 2 Dumbbell Press
 
-then-
 
8 Rounds – :15 On, :15 Off:
Max Ball Slams
 

LII Conditioning:

10 Rounds – Every 90 seconds, perform:
5 Strict Pull Ups
5 Barbell Push Press
 
-then-
 
8 Rounds – :15 On, :15 Off:
Max Ball Slams
 
Rx: M – 35# | F – 25#
 

5 December 16

annie-in-florida

Never home, but always reppin’: Annie in Treasure Island, FL!

—-
Noah Ohlsen 1:58 min “Fran” (Video)
 
2017 CrossFit Games Season Schedule
 
BBQ Chicken Casserole
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WOD

 

LI Strength:

Front Squat
4×5
 

LI Conditioning:

6 Rounds:
Row 1 minute
Rest 90 seconds
 
-Score is total number of meters-
 

LII Strength:

Overhead Squat
5-5-5-5
 

LII Conditioning:

6 Rounds:
Row 250m
Rest 90 seconds
 
-Score is slowest time to complete 250m Row-
 

3 December 16

dana-back-squat
—-
Ashima Shiraishi: A Strong Mind (Video)
 
Nearly Half Of America’s Overweight People Don’t Realize They’re Overweight
 
Cassava Flour Crepes
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WOD

 

LI Strength:

SA KB Front Squats x6/arm
SA KB Row x6-8/arm
 

LI Conditioning:

AMRAP 15 minutes:
5 SA DB Press / arm
10 Ball Slams
15 Air Squats
15 Kettlebell Swings
 

LII Strength:

SA KB Front Squats x6/arm
SA KB Row x6-8/arm
 

LII Conditioning:

AMRAP 15 minutes:
5 Box Jumps
10 Ball Slams
15 Wall Balls
20 Alternating Goblet Rack Lunges
25 Kettlebell Swings
 
Rx: M – 35#/20#/24kg | F – 25#/14#/16kg
 

2 December 16

november-pr-board

November PR’s are in the record books! Set goals, smash them, repeat. What do you want to accomplish before 2016 is history?

—-
John Cena 150kg/330# Clean & Jerk (Video)
 
Why You Should Continue Training Through The Holidays
 
Paleo Chocolate Chip Cookies
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WOD

 

LI Strength:

Dumbbell Floor Press x 8-10 reps
Chin Up Practice
 

LII Strength:

Fat Gripz SA Dumbbell Press x5 / arm
Weighted Chin Ups x3
 

LI + LII Conditioning:

4 Rounds:
6 BTK Hang DB Snatches / arm
6 Burpees
45 second Row Sprint
 
-Rest 90 seconds between rounds. Score is total meters-
 
Rx: M – 50DB | F – 35DB
 

1 December 16

andrea-c-dl
—-
Brian Riley: Learning to Walk Again (Video)
 
Modern Children Are Different
 
Holiday Cranberry Granola
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WOD

 

LI Strength:

Sumo Deadlift
4×5
 

LI Conditioning:

AMRAP 12 minutes:
30 SA Kettlebell Swings (total)
8 Ring Rows
10 Sandbag / 20 Bodyweight Alternating Lunges
8 Bent Over Sandbag Rows
 

LII Strength:

Sumo Deadlift
4×5
 

LII Conditioning:

For time:
10 → 1
Dumbbell Push Press
10 Air Squats
15 Double Unders
 
Rx: M – 50DB | F – 35DB
 

CFSS Holiday Party / Potluck Extravaganza!

 
Mark your calendars! The annual CFSS Holiday Potluck / Party goes down Saturday, 17 December @ 7:00pm. Please bring a dish / adult beverage of preference to share with the group. If the last 5 years are any indication, there will be no shortage of amazing homemade baked goods, delicious paleo dishes, and an abundance of alcohol of all varieties. Dress to impress and please leave the kids at home! Sign up sheet is on the whiteboard; more details to follow. If you have any pressing questions / concerns that simply cannot wait, talk to Katie Weddle at the gym as she is planning the party. Trust us, you’re not going to want to miss out!