8 July 17

lukas bropen 124 rack
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Free Improving Shoulder Mobility for the Overhead Athlete Workshop with Dr. Zac Cohen @ CFSS today at 10AM, click here to signup! Saturday Schedule: 8AM Kettlebells, 9AM WOD, 11AM Barbell Club

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Brent Fikowski: On a Mission (Video)
 
RIP Sat Fat Rat Pack: The American Heart Association Ends The Debate Over Your Plate
 
Watermelon Slush Recipe
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WOD

 

LI Strength:

Suitcase Lunge 3×8 / leg
Chin Up Practice, 3 sets
DB Floor Press 3×10
 

LII Strength:

2KB Rack Lunge 3×8 / leg
Weighted Chin Up 3×3-5
DB Floor Press 3×10
 

Conditioning:

Partner WOD – AMRAP 12 minutes:
You Go, I Go 200m Shuttle Runs
 

7 July 17

dante rowing
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Free Improving Shoulder Mobility for the Overhead Athlete Workshop with Dr. Zac Cohen @ CFSS Saturday at 10AM, click here to signup! Saturday Schedule: 8AM Kettlebells, 9AM WOD, 11AM Barbell Club

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CrossFit Games | 2017 Central Regional Highlights (Video)
 
The Inextricable Tie Between Eating Disorders and Endurance Athletes
 
Grilled Prosciutto Wrapped Asparagus Skewers
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WOD

 

LI Strength:

Press 5×3
Ring Row x5
Band Pull Apart x20-25
 

LI Conditioning:

Alternating EMOM 12 minutes:
3-4 Floor to Stand Rope Climbs
8 DB Thrusters
10 2KB Deadlifts
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

Alternating EMOM 12 minutes:
7 2DB Push Press
7 Barbell Front Squat
1-2 Rope Climbs
 
Rx: M – 50DB/155# | F – 35DB/103#
 

6 July 17

jamaal-post-run
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Free Improving Shoulder Mobility for the Overhead Athlete Workshop with Dr. Zac Cohen @ CFSS this Saturday at 10AM, click here to signup!!

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Freyja Mist Ólafsdóttir 110kg/242# Power Clean (Video)
 
Dan John: Tension and Training
 
Watermelon Jalapeño Margaritas
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WOD

 

LI Strength:

Muscle Clean x5
Push Up Practice
 

LI Conditioning:

Partner WOD – AMRAP 16 minutes:
100m, 150m, 200m… Row
 

LII Strength:

Snatch Deadlift + Muscle Snatch
1+4 reps
Strict Pull Up Practice
 

LII Conditioning:

Partner WOD – AMRAP 16 minutes:
100m, 200m, 300m… Row
 

5 July 17

cfss coffee mug
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Free Improving Shoulder Mobility for the Overhead Athlete Workshop with Dr. Zac Cohen @ CFSS this Saturday at 10AM, click here to signup!!

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Mat Fraser – Making a Champion: Part 9 (Video)
 
American Heart Association Recommends Replacing Coconut Oil With Mashed Potatoes
 
Oven-Roasted Pork Adobo
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WOD

 

LI Strength:

Sumo Deadlift 3RM
Weighted Plank x4 sets
 

LI Conditioning:

For Time:
10→1
Kettlebell Swing
Goblet Squat
Burpee
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

For Time:
10→1
Wall Ball
Kettlebell Swing
Burpee
 
Rx: M – 20#/28kg | F – 14#/20kg
 

4 July 17

June '17 PR Board

May PR’s are in the record books! Set goals, smash them, rejoice, repeat. We had some great new personal bests in June; what are you going to improve upon and accomplish in July? Write it down and get after it!

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4th of July Schedule: Tuesday (7/4) – 8AM & 9AM WOD, all other classes canceled!

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CrossFit Games | 2017 Meridian Regional Highlights (Video)
 
Looking for BBQ Recipes? Here are 5 Foods You Should Be Grilling (But Aren’t)
 
Kickass Paleo 4th Of July Recipes
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WOD

 

LI Conditioning:

Partner WOD – AMRAP 20 minutes:
20 Jumping Pull Ups
200m Run
20 Dumbbell Thrusters
300m Run
 
-One partner working at a time. Partition pull ups and thrusters as needed. Both partners run-
 

LII Conditioning:

Partner “Daniel” – For time:
60 Pull Ups
400m Run
42 Thrusters
800m Run
42 Thrusters
400m Run
60 Pull Ups
 
-One partner working at a time. Partition pull ups and thrusters as needed. Both partners run-
 
Rx: M – 95# | F – 65#
 

3 July 17

Mallory back squat
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4th of July Schedule: Monday (7/3) – normal schedule, Tuesday (7/4) – 8AM & 9AM WOD, all other classes canceled!

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CrossFit.com | Julie Foucher and James Hobart do CrossFit WOD 170628 (Video)
 
Dan John: Training Longevity – Life In The Weight Room
 
Chimichurri Steak Tostadas
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WOD

 

LI Strength:

Front Squat 5RM
Box Jump x3-5
 

LI Conditioning:

AMRAP 12 minutes:
15 Sit Ups
10 Ball Slams
5 Ring Rows
5 Burpee Step-up
200m Run
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

AMRAP 12 minutes:
3 Toes to Bar
3 Ball Slams
3 Alternating Sandbag Shoulder
3 Box Jumps
200m Run
 
-Add 3 reps to each movement every round-
 
M – 60#/35# | F – 40#/25#
 

1 July 17

Jason Whaylen and Baby Harvey in Maine

Never home, but always repine’: Jason and Baby Harvey at Coos Canyon in Rangeley, ME!

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4th of July Schedule: Monday (7/3) – normal schedule, Tuesday (7/4) – 8AM & 9AM WOD, all other classes canceled!

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2017 Central Regional Highlights (Video)
 
Register Here: Shoulder Mobility and Overhead Performance Workshop With Zack Cohen
 
Paleo Pudding Parfaits
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WOD

 

LI Strength:

Dumbbell Muscle Snatch x6 / arm
Box Jump x5
 

LI Conditioning:

Partner WOD – AMRAP 15 minutes:
1) 8 2KB Deadlifts + 12 Ball Slams
2) 100m DB Farmers Carry
 
-After both partners complete each station, 200m Run-
 

LII Strength:

Hang Dumbbell Snatch x6 / arm
Broad Box Jump x3-5 reps
 

LII Conditioning:

Partner WOD – AMRAP 15 minutes:
1) 7 Axle / Fat Gripz Deadlifts + 14 Wall Balls
2) 100m 2KB Rack Walk
 
-After both partners complete each station, 300m Run-
 
Rx: M – 185#/20#/24kg | F – 123#/14#/16kg
 

30 June 17

wil OHS
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4th of July Schedule: Monday (7/3) – normal schedule, Tuesday (7/4) – 8AM & 9AM WOD, all other classes canceled!

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2017 Atlantic Regional Highlights (Video)
 
Sustaining a Lifetime Passion for Your Sport
 
Chimichurri Chicken Salad With Peaches
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WOD

 

LI Strength:

Heavy Kettlebell Swing x10
DB Goblet Squat x5
 

LII Strength:

Barbell Thruster
3RM
 

Conditioning:

1 Mile Run
 

29 June 17

jd-talking-to-chris
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Cleared Hot Ep. #2: Josh Bridges (Podcast)
 
The Truth About Coconut Oil and Your Heart
 
Ahi Poke
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WOD

 

LI Strength:

Sumo Deadlift 4-4-4-4
Weighted Plank, 4 sets
 

LI Conditioning:

2 Rounds:
:45 Calorie Row
:45 Dead Clean + Push Press, L
:45 Dead Clean + Push Press, R
:45 Alternating Lunges
:45 H2H Kettlebell Swings
 
-Rest 1 minute between rounds-
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

2 Rounds:
:45 Assault Bike (Calories)
:45 KB Clean + Push Press, L
:45 KB Clean + Push Press, R
:45 Double Unders
:45 Kettlebell Swings
 
-Rest 1 minute between rounds-
 
Rx: M – 20kg/28kg | F – 16kg/20kg
 
Rx+: M – 24kg/32kg | F – 16kg/24kg
 

28 June 17

ian-push-press
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Cal Football: Strength and Conditioning Testing Week (Video)
 
Is the American Heart Association A Terrorist Organization?
 
Dark Chocolate Avocado Pudding
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WOD

 

LI Strength:

DB Floor Press x10
Passive Hanging
Box Jump Practice
 

LI Conditioning:

AMRAP 15 minutes:
6 Push Ups
6 Ring Row
12 Air Squat
15 Kettlebell Swings
 

LII Strength:

DB Floor Press x10
Pull Up Practice
Box Jump x5
 

LII Conditioning:

“Cindy”
AMRAP 20 minutes:
5 Pull Ups
10 Push Ups
15 Air Squats