3 December 18

steven barbell overhead
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

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Finding Mastery Podcast 149: Forrest Griffin (Podcast)
 
How Meditation Might Help Your Winter Workouts
 
One-Pan Apple & Cinnamon Chicken With Bacon
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WOD

 

LI Strength:

Barbell Thruster, 4×6
Band Pull Apart x15
 

LI Conditioning:

AMRAP 12 minutes:
10 Calorie Row
10 Hang Dumbbell Snatches (total)
10 Alternating Lunges
 

LII Strength:

Barbell Thruster 2×6, 2×4
Band Pull Apart x15
 

LII Conditioning:

AMRAP 12 minutes:
10 Calorie Row
10 Dumbbell Snatch + OH Lunge / leg
 
Rx: M – 50DB | F – 35DB
Rx+: M > 50DB | F > 35DB
 

1 December 18


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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

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The Stick-Free Zone: Training With MS (Video)
 
Do Things You Can Sustain
 
Paleo Congo Bars (Chocolate Chip Blondies)
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WOD

 

LI:

10 Rounds – :30 ON, :30 OFF:
Calorie Row
Then
10 Rounds – :30 ON, :30 OFF:
Single Unders / 2KB Rack Hold*
 

LII:

10 Rounds – :30 ON, :30 OFF:
Calorie Bike or Row
Then
10 Rounds – :30 ON, :30 OFF:
Double Unders / 2KB Clean*
 
Rx: M – 20kg | F – 12kg
*Notes: alternate each round
 

30 November 18

derek front rack behind
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

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Gift Ideas for Gym Bros (Video)
 
How a Halfpipe Champion Makes Working Out Fun
 
Sweet & Spicy Shrimp Stir-Fry
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WOD

 

LI Strength:

10 Rounds – Alternating Every 1:30:
Muscle Clean + Press x4(1+1)
3 Push Press + 5 Front Squats
 

LI Conditioning:

You Go, I Go – AMRAP 5 Minutes:
5 Burpees
 

LII Strength:

10 Rounds – Alternating Every 1:30:
3 Power Clean + 3 Front Squat
3 Push Press + 3 Push Jerk
 

LII Conditioning:

You Go, I Go – AMRAP 5 Minutes:
5 Lateral Jump Burpee Over Partner
 

29 November 18

Pete and co. rowing
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

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Cleared Hot Podcast #47: Mark Twight
 
The Best Cross-Training Shoes 2018 — For Runners, Lifters, and More
 
Baked Kale Chips
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WOD

 

LI Strength:

2KB Front Squat, 4×8 reps
Shoulder Extension Bridge / Passive Hanging
 

LI Conditioning:

2 Rounds:
500m/400m Row
20 Empty Barbell Thrusters
15 Jumping Pull Ups
 

LII Strength:

Overhead Squat 6-6-6-6
Band Passthrough / Passive Hanging (alt.)
 

LII Conditioning:

“Jackie” – For Time:
1000m Row
50 Empty Barbell Thrusters
30 Pull Ups
 
Rx: M – 45# | F – 33#
 

28 November 18

julianne hang snatch
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

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The Champion Mountain Biker Turned Drug Smuggler (Video)
 
New Research Confirms We Got Cholesterol All Wrong
 
Fall Quinoa Salad
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WOD

 

LI Strength:

Axle/Fat Gripz Deadlift, 4×6 reps
Box Jump x4
 

LI Conditioning:

Partner WOD – AMRAP 14 minutes:
9 Plate Ground 2 Overhead
7 Plate Burpees
50 Single Unders
 

LII Strength:

Snatch Deadlift, 4×6
Box Jump x4
 

LII Conditioning:

Partner WOD – AMRAP 14 minutes:
7 Burpees
15 Wall Balls
25 Double Unders
 
Notes: alternate full rounds
 
Rx: M – 20# | F – 14#
 

27 November 18


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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th, more details to follow!

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Simon Martirosyan (109kg, Armenia) Clean & Jerks 240kg/529# (Video)
 
How Your Diet Affects Your Mental Health
 
Roasted Apple & Squash Stuffing With Balsamic Drizzle
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WOD

 

LI:

5-6 Rounds / arm:
4 Dumbbell Muscle Snatches
4 Clean + Push Press
4 Front Squats
4 Long Lunge Rows
 
-Rest 2:00 between rounds-
 

LII:

5 Rounds – For Load:
5 RDL
5 Bent Over Row
5 Hang Power Clean
5 Front Squat
5 Push Press
5 BTN Rack Lunge / Leg
 
-Rest 2-3:00 between rounds. Roughly the same weight each set-
 
Rx: M – 95# | F – 63#
Rx+: M > 95# | F > 63#
 

26 November 18

CFSS Total Nov. 18 2

Post-Thanksgiving CFSS Total Crew!

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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th, more details to follow!

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For His Family: Peter Burns and CrossFit (Video)
 
They Were Addicted to Opioids. Now They’re Running the New York Marathon.
 
Tarragon Chicken Salad
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WOD

 

LI Strength:

Seesaw Press 4×12-16 (total)
Banded Chin Up x6-8
Band Pull Apart x15
 

LI Conditioning:

EMOM 12 Minutes:
20 Kettlebell Swings
10 DB Floor Press
10 Heavy Kettlebell Swings
12 Ball Slams
 

LII Strength:

2KB Press 4×8 reps
Chin Up + Flexed Arm Hang
~3-5 chins +long hold on last rep
Band Pull Apart x15
 

LII Conditioning:

EMOM 12 Minutes:
30 Kettlebell Swings
20/15 Push Ups
10 Power Swings (heavy)
15 Ball Slams
 
Rx: M – 24kg/32kg/35# | F – 16kg/24kg/25#
 

24 November 18

julianne back squat
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JRE Podcast #1200 – Ross Edgley (Podcast)
 
Don’t Worry About Exercising Too Much
 
Pumpkin Cheesecake Bars
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WOD

 

LI:

3RM Front Squat
2RM Strict Press
3RM Deadlift
 

LII:

CFSS Total:
1RM Front Squat
1RM Push Press
1RM Deadlift
 

21 November 18

crarey and frank pull ups
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Thanksgiving Class Schedule: Wednesday (11/22) No 630PM WOD | Thursday (11/23) & Friday (11/24) Closed | Saturday (11/25) 9-11AM “CFSS Total” | No Barbell Club

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The New Zealand All Blacks Hit The Gym In Tokyo (Video)
 
Laird Hamilton’s Go-To Travel Workout
 
Roasted Delicata Squash with Maple & Bacon
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WOD

 

LI Strength:

Muscle Clean + Push Press
x1+4, 4-5 sets
Pull Up Practice
 

LI Conditioning:

AMRAP 15 Minutes:
250m Row
10 Kettlebell Swings
10 Air Squats
10 Ring Row
10 Ball Slams
 

LII Strength:

Power Clean + Push Press
x(2+3), 4-5 sets
Kipping Pull Up / C2B Practice
 

LII Conditioning:

AMRAP 15 Minutes:
250m Row
10 Pull Ups
10 Push Ups
10 Wall Balls
10 Ball Slams
 
Rx: M – 20#/35# | F – 14#/25#
 

20 November 18

derek kb front rack
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Thanksgiving Class Schedule: Wednesday (11/22) No 630PM WOD | Thursday (11/23) & Friday (11/24) Closed | Saturday (11/25) 9-11AM “CFSS Total” | No Barbell Club

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Toskiki Yamamoto (89kg, Japan) Snatches 163kg/359#… in Metcons (Video)
 
Who Says Allie Kieffer Isn’t Thin Enough to Run Marathons?
 
Paleo Turkey Tetrazzini
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WOD

 

LI Strength:

Clean Deadlift 6×4, every 1:30
SA DB Press x 6 (alt. each round)
 

LI Conditioning:

AMRAP 10 minutes:
1,2,3,…
Hang DB Power Snatch / arm
2x Air Squat
 

LII Strength:

Clean Deadlift, 6×2, every 1:30
SA DB Press x 6 (alt. each round)
 

LII Conditioning:

AMRAP 10 minutes:
1,2,3,…
DB Power Snatch / arm
OH Plate Lunge / Leg
 
Rx: M – 50DB/45# | F – 35DB/25#