6 January 17

ian-spiderman-lunge
—-

Yoga starts this Sunday @ 930AM | Whole30 Initial Meeting Sunday @ 11:15AM

—-
Cody Garbrandt: No Love For The Victim (Video)
 
The Case Against Sugar
 
4 Ingredient Chocolate Mint Cashew Clusters
—-

WOD

 

LI Strength:

2KB Front Squat 4×6
Box Jumps x3-5 reps
 

LI Conditioning:

AMRAP 12 Minutes:
1,2,3,… KB Complex, L
10 H2H Transfers
1,2,3,… KB Complex, R
 
Kb Complex: Dead Clean + SA KB Front Squat + SA Rack Position Lunge
 

LII Strength:

Front Squat 3-4×5 reps
Box Jumps x3 reps
 

LII Conditioning:

Inspired by CF Open WOD 12.3
 
AMRAP 14 minutes:
12 Press Press
10 Box Jumps
8 Toes-to-bar
 
M – 115#/24” | F – 73#/20”
 

5 January 17

weddle-jerk
—-

Yoga starts this Sunday @ 930AM | Whole30 Initial Meeting Sunday @ 11:15AM

—-
FUEL: Professional Rock Climber Alex Honnold’s Vegetarian Diet (Video)
 
The 9 Fitness Lessons We Learned in 2016
 
The Easiest Slow Cooker Chicken
—-

WOD

 

LI Strength:

Suitcase pos. Reverse Lunge x6-8 / leg
SA DB Press x6 / arm
 

LI Conditioning:

Alternating EMOM 12 Minutes:
6 Hang DB Snatches / arm
6 Ball Slams + 6 Power Swings
 

LII Strength:

Power Clean / Hang Power Clean Practice
3’s
 

LII Conditioning:

EMOM 12 Minutes:
3 Hang Power Cleans / Power Cleans
5 Ball Slams
 
M – 155#/35# | F – 103#/25#
 

4 January 17

guy-sn-dl
—-

Yoga starts this Sunday @ 930AM | Whole30 Initial Meeting Sunday @ 11:15AM

—-
Ross Love American Record 1:12 minute 500m Row (Video)
 
Aging Well: Keeping Blood Sugar Low May Protect Memory
 
One-Pan Herb Crusted Salmon With Roasted Broccoli Steaks
—-

WOD

 

LI Strength:

Clean Grip Deadlift
4×3
 

LI Conditioning:

5-6 Rounds:
10 DB Thrusters
10 Kettlebell Swings
10 Ring Rows
10 Sit Ups
 

LII Strength:

Fat Gripz / Axle Deadlift
5RM
 

LII Conditioning:

6 Rounds:
10 Wall Balls
10 Kettlebell Swings
10 Push Ups
10 Overhead Plate Lunges (total)
 
Rx: M – 20#/28kg/45# | F – 14#/20kg/25#
 

3 January 17

December '16 PR Board

December PR’s are in the record books! Set goals, smash them, repeat. January marks the beginning of a new year – what are you going to accomplish?

—-
The CrossFit Affiliate Value Proposition (Video)
 
The Remarkable Story Of TCU’s Rhodes Scholar, Caylin Moore
 
Bacon Scallop Stackers
—-

WOD

 

LI Strength:

Push Press 4×8
Pull Up Practice
 

LI Conditioning:

AMRAP 12 Minutes:
6 Burpee / Push Ups
Kettlebell Row x 6 / arm
12 Air Squats
50 Single Unders
 

LII Strength:

Barbell Push Press 4×8
Strict Pull Ups / Kipping Pull Up Practice
 

LII Conditioning:

Every 2 Minutes, for 6 Rounds:
1 Round of “Cindy”
40 Double Unders
 

31 December 16

new-cfss-kb-logo-shirts

New CFSS Shirts are in stock, guaranteed to add 20lbs to your deadlift and take 2 inches off your waist!

—-

Holiday Schedule: Saturday 12/31 – 8AM WOD, 9AM WOD, 10AM Barbell | Monday 1/2 – Closed!

—-
LEVANTADORES: The Basque Strongman (Video)
 
A Primal New Year’s Eve Survival Guide
 
New Year’s Eve Champagne Cupcakes
—-

WOD

 

Strength:

Pull Up (weighted, bodyweight, or banded) x3-5
Box Jump x3
 

LI Conditioning:

Partner WOD – For Time:
100 Calorie Row
100 Goblet Squats
150 KB Swings
100 DB Push Press
 
-Complete the exercises in any order you wish. All reps must be completed before moving on to the next exercise. ‘Bell cannot touch the ground on the goblet squats-
 

LII Conditioning:

Partner WOD – For Time:
100 Calorie Row
100 Wall Balls, 20#/14#
150 KB Swings, 28kg/20kg
100 DB Push Press, 45DB/30DB
 
-Complete the exercises in any order you wish. All reps must be completed before moving on to the next exercise-
 

30 December 16

ian-front-squat
—-

Holiday Schedule: Friday – 12/30 – 6AM EZ, 12P, 430PM WOD | Saturday 12/31 – 8AM WOD, 9AM WOD, 10AM Barbell | Monday 1/2 – Closed!

—-
Andranik Karapetyan (77kg, ARM) 174kg/383# Snatch (Video)
 
The Best Advice of 2016, From The World’s Best Athletes
 
Bacon Wrapped Buffalo Chicken Jalapeños
—-

WOD

 

LI Strength:

DB Floor Press 5×8
SA DB Row x12 / arm
 

LI Conditioning:

For time:
20-18-16-14-12-10-8-6-4-2
Kettlebell Swings
5 Ring Rows
5 Ball Slams
 

LII Strength:

Overhead Squat
3RM
 

LII Conditioning:

AMRAP 8 minutes:
1,2,3,… Dumbbell Snatch L/R
1,2,3,… Dumbbell Goblet Lunge / leg
1,2,3,… Box Jump
 
Rx: M – 50DB | F – 35DB
 

29 December 16

eva-pullup
—-

Holiday Schedule: Saturday 12/31 – 8AM WOD, 9AM WOD, 10AM Barbell | Monday 1/2 – Closed!

—-
Danny Broflex: Nutrition | Season 2 Ep. 1 (Video)
 
Anyone. Anytime. Anyplace. A Look Beneath the Hat of Cowboy Cerrone.
 
Gingerbread Cookies
—-

WOD

 

LI Strength:

Clean Grip Deadlift
4-4-4-4
 

LI Conditioning:

4 Rounds:
4 SA DB Clean + Push Press, L
4 Hang DB Snatches, L
4 SA DB Front Squats, L
4 SA DB Clean + Push Press, R
4 Hang DB Snatches, R
4 SA DB Front Squats, R
75 Single Unders
 
-Rest 1:00 minute between rounds-
 

LII Strength:

Fat Gripz / Axle Deadlift
5-5-5-5
 

LII Conditioning:

4 Rounds (15:00 timecap):
6 Deadlift
6 Hang Power Clean
6 Push Press
50 Double Unders
 
-Rest 1 minute between rounds-
 
Rx: M – 135# | F – 93#
 

28 December 16

Vittorio at Volcan Villarica in Pucon, Chile

Hardly home, but always reppin’: Vittorio at the crater of Volcan Villarica in Pucon, Chile!

—-

Holiday Schedule: Wednesday 12/28 – 745PM Yoga | Saturday 12/31 – 8AM WOD, 9AM WOD, 10AM Barbell | Monday 1/2 – Closed!

—-
FUEL: Training with the Meat-Free MMA Fighter (Video)
 
Eat Out Like a King and Stay Lean
 
Cinnamon & Sugar Skillet Sweet Potatoes
—-

WOD

 

LI Strength:

Shoulder Press 4×4
Pull Up Practice
 

LI Conditioning:

AMRAP 12 minutes:
4 Push Ups
6 Ring Rows
8 2KB Deadlifts
10 Air Squats
 

LII Strength:

Push Jerk 4×3
Hanging Leg Raise 4 x sub-max
 

LII Conditioning:

AMRAP 12 minutes:
3 Front Squats
6 Pull Ups
9 Ball Slams
12 Push Ups
 
Rx: M – 155#/35# | F – 103#/25#
 

27 December 16

edra-jumping-rope
—-

Holiday Schedule: Wednesday 12/28 – 745PM Yoga | Saturday 12/31 – 8AM WOD, 9AM WOD, 10AM Barbell | Monday 1/2 – Closed!

—-
Danny Broflex: Training Katrin | Season 2 Ep. 4 (Video)
 
Men Need To Meet Up With Friends Twice A Week For A Brew (Or A Brawl) To Stay Healthy: U.K. Study
 
Tortilla Española (Spanish Tortilla)
—-

WOD

 

LI Strength:

Front Squat 4×5
 

LI Conditioning:

Alternating EMOM 16 minutes:
10/8 Calorie Row
8 Burpees
 

LII Strength:

Paused Back Squat + Back Squat
1+4, 4 sets
 

LII Conditioning:

Alternating EMOM 16 minutes:
15/12 Calorie Row
10 Burpees
 

LIII Conditioning:

Alternating EMOM 16 minutes:
18/15 Calorie Row
15 Burpees
 

24 December 16

hd-pullup
—-

Holiday Schedule: Saturday 12/24 – No Classes | Monday 12/26 – No Classes! Happy Holidays!

—-
STONELAND: An Original Film by Rogue (Video)
 
Click Here To Vote For Tony’s Dog Oliver!
 
Caramel Apple Pie Cookies Bars
—-