CFSS Beer Mile!

Save the Date! Next Friday (10/28) at 6PM we’ll be hosting the inaugural CFSS Beer Mile to benefit Cupid’s Undie Run and The Children’s Tumor Foundation. What is a beer mile you ask? Begin by chugging a beer, then run 400 meters, repeat for 4 rounds and you’re done! This beer must be above 5% alcohol. We’ll be providing all the beer for the event; there will be alternatives to beer for anybody who doesn’t drink beer but still wants to participate.
 
There is a $10 entry fee for all participants; all proceeds will benefit Cupid’s Undie Run and Team CFSS. If you aren’t familiar with Cupids yet you soon will- it’s our big gym charity event that we participate in annually every February. If you are on the fence about participating, we’ll definitely need judges/volunteers or you simply come and spectate! Bring friends and family, the more the merrier. We appreciate any and all donations to this great cause, regardless of whether or not you perform the run. While beer will be provided for the Beer Mile itself, all other drinking will be BYOB.
 
Right now, Melissa Erickson has the top women’s time of 13:00 and Pat Chavis has set the bar for the men at 11:00. If you plan on getting on the record board, just know the workout must be performed with beer (and you’ve gotta keep it down, at least during the run!).
 
If you are going to participate, please sign up so we can get a rough head count and make sure there is enough beer for the event. Bring your running shoes and an empty stomach!
 
*We will still have an evening WOD on Friday at 5PM prior to the beer mile

19 October 16

rogue-bb
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Attention! The inaugural CFSS Charity Beer Mile goes next Friday at 6pm here at the gym. Come to participate, judge, or simply spectate! For more details, click here.

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Mattie Rogers (USA, 69kg) 170kg/374# Back Squat (Video)
 
Really, Really Short Workouts
 
Root Veggie Chips w/ Chili Avocado Red Pepper Dip
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WOD

 

LI Strength:

EZ Strength – Press
*Overhead, no floor press
 

LI Conditioning:

For time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Floor Press
20-18-16-14-12-10-8-6-4-2
Air Squat
 

LII Strength:

EZ Strength
 

LII Conditioning:

10 Rounds:
4 Front Squats
8 Push Ups
 
Rx: M – 135# | F – 93#
 

18 October 16

dana-jerk
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Brooke Wells 425# Deadlift (Video)
 
CrossFit’s Founder Seeks to Sour Government’s Soda Stance
 
Paleo Gado Gado Recipe
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WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

4 Rounds:
7 Kettlebell Clean + Push Press
20 H2H Transfers
7 Kettlebell Clean + Push Press
7 Ring Rows
200m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
15/10 Push Ups
12 Sandbag Cleans
9 Burpee Box Jumps
100m Farmers Carry
 
Rx: M – 60#/28kg | F – 40#/20kg
 

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!

 

Guide to Success with CrossFit

Guide to Success with CrossFit
 

1) Read this list
2) Internalize it
3) Adjust your behavior and actions accordingly
4) Succeed
5) Rinse, lather, repeat

 

14 January 15

jd split jerk side by side
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Nadezhda Evstyukhina 126kg/277# Snatch Almaty 2014 WWC (Video)
 
How Exercise Keeps Us Young
 
Gingerbread Cookies – Revisited
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

4-5 Rounds:
7 Barbell Thrusters
7 Burpees
14 Kettlebell Swings
 
-Rest 1 Min between Rounds-
 

LII Strength:

Thruster
3-3-3-3
 

LII Conditioning:

25-20-15-10-5
Kettlebell Swings
Double Unders
Row (cals)
 
Rx: M – 24kg, F – 20kg
 

13 January 15

leah split jerk
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Chad Wesley Smith 226kg/500# Back Squat x 22 reps @ OCT Throwdown (Video)
 
Official release details for Nike Metcon 1 CrossFit shoe
 
Chocolate Chip Espresso Banana Bread Muffins
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

7 Rounds:
Row 1 minute, Rest 1 minute
 
Track total meters rowed every round. Score is cumulative total meters rowed
 

LII Strength:

Intermediate Template
 

LII Conditioning:

Every minute on the minute:
Minute 1: 5 Burpees + 1 Front Squat
Minute 2: 5 Burpees + 2 Front Squats
Minute 3: 5 Burpees + 3 Front Squats
Continue until you cannot complete all reps within the minute
 
Rx: M – 135 lbs, F – 93 lbs
 

10 September 14

400 m run start
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Mat Fraser 315lb Snatch (Video)
 
This Is What Weight Loss Does To Your Brain
 
That Sickening Sugar Subsidy
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 Minutes:
10 Situps
10 DB Push Press
10 Lunges / leg
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
“DG”
AMRAP 10 Minutes:
8 Toes to Bar
8 Dumbbell Thrusters (35#/25#)
12 Dumbbell Lunges (35#/25#)
 

15 July 14

start of throwdown run wod
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RE2PECT. (video)
 
CrossFit, neuroscience, surviving the zombie apocalypse: Is your workout a fraud?
 
Great Ingredients: No Recipe Required
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
AMRAP 12 minutes:
5 Power Swings
5 Burpees
10 Air Squats
 
LII Strength:
Wendler
Cycle 5, Week 1
 
LII Conditioning:
AMRAP 12 minutes:
5 Hang Power Cleans
5 Pull Ups
10 Pushups
 

23 June 14

annie bb oh
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The Story in Central East (Video)
 
How To Hack Your Immune System
 
Simple Chorizo Butternut Squash Hash
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
Death by Ball Slams
At the top of every minute…
Minute 1: 1 Ball Slam
Minute 2: 2 Ball Slams
Minute 3: 3 Ball Slams

go until you cannot complete prescribed reps within one minute interval
 
LII Strength:
Wendler
Cycle 4, Week 2
 
LII Conditioning:
Death by Ball Slams
At the top of every minute, perform 2 burpees then
Minute 1: 1 Ball Slam
Minute 2: 2 Ball Slams
Minute 3: 3 Ball Slams

go until you cannot complete prescribed reps within one minute interval