8 February 18

Griffin Ball Slam
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Attention: Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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2017 Arnold Strongman Classic: The Winners Circle (Video)
 
Why Do We Still Believe in “Bone Broth”?
 
Pot Sticker Stir Fry
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WOD

 

LI Strength:

Pike Holds / Wall Walks
Barbell Row 4×6-8
 

LI Conditioning:

AMRAP 12 minutes:
5 KB Complexes L/R
15 Hand to Hand Swings
75 Single Unders
 
SA KB Complex = KB Deadlift + Dead Clean + Front Squat + Long Lunge Row
 

LII Strength:

HSPU Negatives
Barbell Row 4×6-8 reps
 

LII Conditioning:

6 Rounds:
30 Double Unders
12 Wall Balls
6 Burpee Box Jumps
 

LIII Conditioning:

Unbroken Double Unders
 
Rx: M – 20# | F – 14#
 

7 February 18

ladies resting
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Attention: Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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BroScienceLife: Best Lifting Excuses (Video)
 
The Mental Tricks of Athletic Endurance
 
Keto Corn Dog Mini Muffins
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WOD

 

LI Strength:

Muscle Clean + High Hang Power Clean
2+3 reps
Box Jump x3
 

LI Conditioning:

AMRAP 12 minutes:
4,6,8 reps
2KB Deadlift
Ball Slams
Jumping Pull Ups
 

LII Strength:

Hang Power Clean + Hang Full Clean
2+2 reps
 

LII Conditioning:

AMRAP 12 minutes:
2,3,4 Deadlift
4,6,8 Pull Ups
6,9,12 Push Ups
 

LIII Conditioning:

C2B Pull Ups
 
Rx: M – 225# | F – 153#
 

6 February 18

Crarey dumbbell push press
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Attention: Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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“Tom Vs. Time” Episode 3: The Physical Game (Video)
 
Forget Walking 10,000 Steps A Day
 
Basil-Ginger Pork
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WOD

 

LI Strength:

DB Floor Press x6
Heavy Kettlebell Swing x8
 

LI Conditioning:

AMRAP 10 minutes
7 2DB Push Press
7 Ring Rows
7 2DB Front Squats
7 Plate G2OH
 

LII Strength:

Hang Power Snatch + Overhead Squat, 2+2 reps
Box Jump x3
 

LII Conditioning:

For Time:
30-15
Calorie Row
Toes to Bar
OH Squats
 
Rx: M – 95# | F – 65#
 

LIII Conditioning:

For Time:
30-20-10
Calorie Row
Toes to Bar
OH Squats
 

5 February 18

Dana front squat bottom
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Attention: Click here to donate to Team CFSS’s Cupid’s Undie Run Page! Our In-house fundraiser will take place all day Monday 5 February!

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CrossFit.com | “I Owe It to Myself to Get Well” (Video)
 
The Sweat Science Manifesto
 
Cauliflower Fried Rice
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WOD

 

LI Strength:

Front Squat 5-5-5-5
Tempo Ring Row x5
 

LI Conditioning:

For Time:
21-15-9
Alternating DB Snatches
Burpees
 

LII Strength:

Back Squat
3×8 reps
1:00 rest between sets; try and hit the same weight as last week
 

LII Conditioning:

CF Open WOD 18.0 – For Time:
21-15-9
Alternating DB Snatches
Lateral Jump Burpees
 
Rx: M – 50DB | F – 35DB
 

3 February 18

marshall clean
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Attention: Click here to donate to Team CFSS’s Cupid’s Undie Run Page! Our In-house fundraiser will take place all day Monday 5 February!

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“Tom Vs. Time” Episode 2: The Mental Game (Video)
 
Work to Control Your Mind… Not Your Environment
 
Whole30 Super Bowl Recipes
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WOD

 

LI Strength:

DB Goblet Squat x10
Push Up Practice
 

LI Conditioning:

Partner WOD
AMRAP 6 minutes:
1) 2 laps Goblet Rack Walk
2) Ball Slams, max reps
 
-Rest 2 minutes-
 
AMRAP 6 minutes:
1) 1 lap Bear Crawl
2) Alternating Sandbag Shoulder, max reps
 

LII Strength:

Front Squat 5-5-5
Weighted Push Ups
 

LII Conditioning:

Partner WOD
AMRAP 6 minutes:
1) 2 laps 2KB Rack Walk
2) Alternating Sandbag Shoulder + Squat, max reps
 
-Rest 2 minutes-
 
AMRAP 6 minutes:
1) 1 length OH Plate Walking Lunge
2) Ball Slams, max reps
 
Rx: M – 24kg/60#/45#/35# | F – 16kg/40#/25#/25#
 

2 February 18

January '18 Elements Grads

New Elements grads Nicki, Jess, and Omar! Great job, guys!

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Attention: Click here to donate to Team CFSS’s Cupid’s Undie Run Page! Our In-house fundraiser will take place all day Monday 5 February!

___________________________________________________________________________________________________________________
Cleared Hot Podcast #27: Chris Spealler
 
Don’t Tell Me What Strong Looks Like
 
Heroine Chicken
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WOD

 

LI Strength:

Deadlift 3×8
Banded Glute Bridges x10-15
 

LI Conditioning:

AMRAP 10 minutes:
7 Burpees
14 Kettlebell Swings
14 Sit Ups
7 2KB Suitcase Deadlift
 

LII Strength:

Trap Bar Deadlift, 2-3×10 reps
Banded Glute Bridges x10-15
 

LII Conditioning:

For Time:
15 Burpees
25 T2B
75 Double Unders
25 T2B
75 Double Unders
15 Burpees
 

1 February 18

Nivana clean setup
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Attention: Click here to donate to Team CFSS’s Cupid’s Undie Run Page! Our In-house fundraiser will take place all day Monday 5 February!

___________________________________________________________________________________________________________________
Mohamed Ehab 196kg/432# Gold Medal Clean & Jerk (Video)
 
Dan John | Killer Apps
 
20 Paleo Super Bowl Recipes
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WOD

 

LI Strength:

Handstand Work
Heavy Kettlebell Swing x6
Pike Holds / Wall Walks
 

LI Conditioning:

Partner WOD – AMRAP 16 minutes:
1) Row 250/200 meters
2) 5 Push Ups + 10 Air Squats + 15 KB Swings
 
-Both partners working at a time. Whoever finishes first gets to rest-
 

LII Strength:

Handstand Work
Heavy Kettlebell Swing x6
 

LII Conditioning:

Partner WOD – AMRAP 16 minutes:
1) Row 300/250 meters
2) 5 Pull Ups + 10 Push Ups + 15 KB Swings
 
-Both partners working at a time. Whoever finishes first gets to rest-
 

LIII Conditioning:

C2B Pull Ups
 
Rx: M – 24kg | F – 16kg
 

31 January 18

ladies step ups
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Elizabeth Blackburn | The Science Of Cells That Never Get Old (Video)
 
I Tried To Avoid Winter Weight Gain By Freezing My Ass Off
 
Coconut Red Curry Shrimp Soup
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WOD

 

LI Strength:

Muscle Clean x5 reps
Box Jump x3
Weighted Plank x3 sets
 

LI Conditioning:

AMRAP 7 minutes:
7 2KB Dead Clean + Thruster
7 Ball Slams
 

LII Strength:

Hang Clean + Jerk
3(1+1), 4 sets
 

LII Conditioning:

CF Open WOD 13.4 – AMRAP 7 minutes:
3,6,9,…
Clean + Jerk
Toes to Bar
 
Rx: M – 135# | F – 93#
 

30 January 18

salar rowing
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Sam Deen: A Call to Serve (Video)
 
How America’s Olympic Freestyle Ski Team Gets So Strong
 
The Best Paleo Super Bowl Recipes
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WOD

 

LI Strength:

Strict Press x6
Halting Ring Rows x6
 

LI Conditioning:

Alternating EMOM 12 minutes:
10 DB Floor Press
:45 Row
 
-Score is meters rowed-
 

LII Strength:

High Hang Power Snatch + Overhead Squat
3+1
 

LII Conditioning:

Alternating EMOM 12 minutes:
10 Overhead Squats
15/12 Calorie Row
 
Rx: M – 115# | F – 75#
 
Rx+: M – 135# | F – 93#
 

29 January 18

team EJBB @ baltimore open 2018

Team EJBB @ 2018 The Baltimore Open, Day 2!

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Tom Vs. Time Ep. #1: The Physical Game (Video)
 
The Startling Link Between Sugar and Alzheimer’s
 
Game Day Eats: Cauliflower Buffalo Wings
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WOD

 

LI Strength:

Front Squat 4×5
SA DB Press x5 / arm
 

LI Conditioning:

AMRAP 10 min:
4 Dumbbell Clean + Push Press
4 Hang Muscle Snatch
10 Air Squats
 
-Alternate arms each round-
 

LII Strength:

Back Squat
3×8 reps
 

LII Conditioning:

AMRAP 10 min:
4 Dumbbell Clean + Push Press
4 Hang Power Snatch
8 Wall Balls
 
-Alternate arms each round-
 
Rx: M – 50DB/20# | F – 35DB/14#