9 February 16

January '16 PR board

January PR’s are in the books! You guys managed to hit some big numbers to start of the new year right, let’s keep it crushing it in February!

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Attention: Due to inclement weather, the 6AM WOD is canceled! Drive safe out there!

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Mendes’ Brothers Jui-Jitsu (Video)
 
Minimum Effective Dose: The Key to Seeing More Results in Less Time
 
Primal Fruitcake
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

AMRAP 10 Minutes:
1 Kettlebell Swing
1 KB Clean & Press / arm
1 Air Squat
 
-Every round, add 1 rep to each movement-
 

LII Strength:

EZ Strength / Wendler
 

LII Conditioning:

AMRAP 12 Minutes:
1 Toes to Bar
1 Box Jump
1 Push Press
 
-Every round, add 1 rep to each movement-
 
Rx: M – 115# | F – 73#
 

8 February 16

weddle + julianne t2b
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Camille Leblanc Bazinet 1:53 min “Fran” (Video)
 
8 Underrated Attributes of a Champion (That You Can Adopt As Your Own)
 
Thai Yummy Salad
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

Every 90 seconds for 8 sets:
4 Deadlifts
8 Ball Slams (fast!)
 

LII Strength:

Push Jerks
3-3-3-3-3
 

LII Conditioning:

Every 90 seconds for 10 sets:
3 Hang Clean & Jerks
 

6 February 16

kaitlyn rowing
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Brooke Ence 111kg/245# Clean & Jerk at the 2016 East Coast Championships (Video)
 
What Procrastination Does to Your Body
 
Honey Lime Chicken Wings With Creamy Avocado Cilantro Dip
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

6 Rounds:
5 SA KB Clean + Push Press, L
7 Ball Slams
9 SA KB Swings, L
5 SA KB Clean + Push Press, R
7 Ball Slams
9 SA KB Swings, R
 
-Rest 1 minute every 2 rounds completed-
 

LII Strength:

EZ Strength
 

LII Conditioning:

8 sets:
Every 2 minutes, perform 1 round of:
6 2KB Clean + Push Press
8 Ball Slams
6 2KB Clean + Thruster
8 Ball Slams
 
Rx: M – 20kg/35# | F – 12kg/25#
 

5 February 16

matt m DL
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Mart Seim (EST, +105kg) 400kg/880# Squat (Video)
 
All (Food) Things Considered: The “Short List”…
 
Whole Roasted Cauliflower
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

AMRAP 12 Minutes:
25 Kettlebell Swings
20 Lunges (total)
15 Situps
10 Hang Dumbbell Snatches (total)
 

LII Strength:

EZ Strength
 

LII Conditioning:

Open WOD 13.2
AMRAP 10 Minutes:
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps
 
Rx: M – 115# | F – 73#
 

4 February 16

meredith ball slam
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Anthony Pomponio: Posing Trunks to Weightlifting Platform (Video)
 
The Warriors Freaked Out When Their New Trainers Banned PB&Js
 
Tuscan Tomato Soup
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

5 Rounds:
7 2KB Cleans
7 2KB Front Squats
15 Calorie Row
 
-Rest 1 minute between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time:
5-10-15-20-15-10-5
KB Swings
Push Ups
 
-Rest 2 minutes-
 
For time:
5 Pull Ups
15-20-25-30-25-20-15
Double Unders
 
Rx: M – 28kg | F – 20kg
 

3 February 16

katie 55 SN baltimore
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Sam Briggs 500m Indoor Row World Record (Video)
 
Molly Galbraith: This is My Body
 
Tomatillo Coconut Guacamole
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

For time:
10→1
Barbell Push Press
1→10
Ball Slams
 

LII Strength:

Dip Snatch + Overhead Squat
2+2; 4-5 sets
 

LII Conditioning:

For time:
10→1
Overhead Squats
1→10
Toes to Bar
 
Rx: M – 95# | F – 63#
 

2 February 16

jericho 115 clean
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Thanks to everyone who helped make yesterday’s Cupid Fundraiser for Team CFSS a huge success! Well on our way to 20k!

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Unstoppable: Cassidy Duffield (Video)
 
Pursuing the Goal of Healthy Aging
 
Artichoke Deviled Eggs with Capers
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

3x750m Repeats
 
-Rest 4 minutes between rounds-
 

LII Strength:

2KB Clean + Press x 8
Chin Up x5
 

LII Conditioning:

3x1000m Repeats
 
-Rest 5 minutes between rounds-
 

1 February 16

team EJBB at Cap City

El Jefe Barbell representing at the 2016 Baltimore Open Weightlifting meet this past weekend!

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Cupids Fundraising WOD for Team CFSS goes today (2/1) during all CrossFit classes! There will be food during the evening classes as well. Make sure you’re here to support the team, and more importantly the kids!

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JRE Podcast #752 – Mark Sisson (Podcast)
 
5 Things Champions Know About Their Body (That You Should Know Too)
 
Smoky Beanless Chili Recipe
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

Partner WOD
AMRAP 20 minutes:
15 Kettlebell Swings
10 DB Thrusters
5 Burpees
 

LII Strength:

EZ Strength
 

LII Conditioning:

Partner WOD
AMRAP 20 minutes:
10 Push Press
10 Burpees
10 Front Squats
10 Ball Slams
 
Rx: M – 95# | F – 63#
 

Cupid’s Undie Run 2016 In-House Fundraiser!

team cfss!

Cupid’s Undie Run 2015 – part of Team CFSS with a quick selfie!

 
As I’m sure you’ve most of you have heard and seen at the gym or on the blog, a large group of CFSS athletes will be stripping down to nothing but our underwear and running around the streets of DC Saturday February 13th for Cupid’s Undie Run in support of the Children’s Tumor Foundation (CTF). Last year alone, Cupid’s raised over 3.5 million for this worthy cause. CTF helps kids battling a terrible neuro-degenerative disorder called neurofibromatosis (NF). Since there are no current treatments, we’re doing our part (including braving the elements in nothing but our undies) to help them find a cure. As a group, we’ve all been working hard for the past few months to raise money for these kids who desperately need our support. This our 3rd year taking part in Cupid’s, and each year we’ve significantly increased our fundraising totals due to the generous support of the rest of the gym, as well as friends, co-workers, and family. We surprised even ourselves by raising $15,000 last year. The way we see it here at CFSS, either you’re getting better, or you’re getting worse – therefore, this year were going to raise $20,000.
 
While helping kids battling chronic disease is its own reward, this charity is of particular importance to CFSS because it was actually founded by one of our very own members, Brendan Hanrahan. We want to support the efforts of his foundation through their signature event, Cupid’s Undie Run, by reaching out to our social networks and fundraising as much as we can. While 18 of us are currently signed up to do the run, you can all do your part to support the team and this great cause by going onto our Team page (click here!) and donating directly to one of our team members. A $25 donation is a great starting point; remember – all donations are tax-deductible, and you get all the benefits of giving back without having to freeze your butt off running around in the snow half-naked. Making a donation will ensure access to all the hilarious and surely embarrassing photos sure to be amassed from the event! Don’t delay, donate now and spread the word!
 
Additionally, we’ll be hosting an Undie Run inspired partner-WOD during all of our Monday classes (1 February). We are humbly encouraging a nominal cash donation to help support the team, although it is by no means required! Brendan & Tamara will be providing food during the 430, 530, & 630 WODs for everyone to enjoy post-workout. All proceeds raised on Monday will be donated directly to Team CFSS & the CTF. Additionally, if you donate tomorrow or at any point these next two weeks, you’ll be entered into a raffle for prizes donated by local Silver Spring businesses. Let’s pack the house tomorrow, see you then!
 

30 January 16

burke going oh
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Mark your calendars: Team CFSS is doing a Cupids Fundraising WOD next Monday, February 1st @ 4:30, 5:30, and 6:30 classes. Make sure you’re here to support the team, and more importantly the children!

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Brolin Mawejje: Far From Home (Video)
 
The Sleep Habits Of These Successful Millennials Could Change The Way You Work
 
Walnut-Crusted Pork Chops With Baked Apples
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

2 Rounds:
Minute 1: 12 KB Swings + Max Single Unders
Rest 1 minute
Minute 2: 12 KB Swings + Max Burpee Sprawls
Rest 1 minute
Minute 3: 12 KB Swings + Max Ball Slams
Rest 1 minute
Minute 4: 12 KB Swings + Max Air Squats
Rest 1 minute
 

LII Strength:

EZ Strength
 

LII Conditioning:

2 Rounds:
Minute 1: 15 KB Swings + Max Double Unders
Rest 1 minute
Minute 2: 15 KB Swings + Max Push Ups
Rest 1 minute
Minute 3: 15 KB Swings + Max Ball Slams
Rest 1 minute
Minute 4: 15 KB Swings + Max Air Squats
Rest 1 minute
 
Rx: M – 28kg/35# | F – 20kg/25#