17 September 16

jamaal-bb-oh
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Reminder: CFSS 5-Year Anniversary Party party goes today (9/17) at 4pm at the gym, see you there!

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Clark County School District: Changing Physical Education (Video)
 
What’s the Value of Exercise? $2,500
 
Cantonese Crispy Chicken Thighs
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WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

You Go, I Go:
1) DB Goblet Squats
6-9-12-9-6
2) Barbell Push Press
10-8-6-4-2
3) KB Swings
5-10-15-20-15-10-5
4) Burpee Sprawls
10-8-6-4-2
 
Cash out: 400m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

You Go, I Go:
1) DB Goblet Squats
15-12-9-6-3
2) Barbell Push Press
10-8-6-4-2
3) KB Swings
5-10-15-20-15-10-5
4) Burpees
10-8-6-4-2
 
Cash out: 400m Run
 
Rx: M – 50DB/115#/24kg | F – 35DB/83#/16kg
 

16 September 16

august elements ring rows
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Reminder: CFSS 5-Year Anniversary Party party goes Saturday (9/17) at 4pm at the gym, see you there!

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Oscar Figueroa (62kg, COL) Clean & Jerk 176kg/388# (Video)
 
You Don’t Have To Lift Heavy
 
Gyudon
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WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

5 Rounds:
3 Floor to Standing Rope Climbs
8 DB Floor Press
12 Alternating DB Lunges (total)
15 KB Swings
 

LII Strength:

Power Jerks
5-5-5-5
 

LII Conditioning:

7 Rounds:
5 2KB Front Squats
10 Push Ups
20 KB Swings
 
Rx: M – 20kg/24kg | F – 12kg/16kg
 

15 September 16

barbell in squat rack
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Reminder: CFSS 5-Year Anniversary Party party goes Saturday (9/17) at 4pm at the gym, see you there!

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The CrossFit Games: 2016 Highlights (Video)
 
How The Sugar Industry Has Distorted Health Science For More Than 50 Years
 
Pumpkin Magic Bars
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WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

AMRAP 12 minutes:
7 Hang Dumbbell Snatches, L/R
7 Ball Slams
75 Single Unders
 
-100m Farmers Carry every two rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
7 Dumbbell Snatches, L/R
7 Ball Slams
25 Double Unders
 
-100m 2KB Rack + Farmers Carry every two rounds-
 
Rx: M – 50DB/35# | F – 35DB/25#
 

14 September 16

tony and jared push press
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Reminder: CFSS 5-Year Anniversary Party party goes Saturday (9/17) at 4pm at the gym, see you there!

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Downhill Mountain Biking in the Wilds of Africa (Video)
 
Watch The 2016 CrossFit Games On Espn2 This Fall
 
Beet Green Pumpkin Protein Smoothie
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WOD

 

LI Conditioning:

Alternating EMOM 20 minutes:
5 Deadlifts
10 Kettlebell Swings
 

LII Conditioning:

Alternating EMOM 20 minutes:
2 Deadlifts
10 Kettlebell Swings
 
Rx: M – 275#/32kg | F – 173#/24kg
 
Rx+: M – 315#/36kg | F – 213#/28kg
 

13 September 16

tim assault bike
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Reminder: CFSS 5-Year Anniversary Party party goes Saturday (9/17) at 4pm at the gym, see you there!

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Painkillers in the NFL: Kyle Turley on Playing Numb (Video)
 
5 Reasons Why So Many Entrepreneurs Do CrossFit
 
Banana Ice Cream Sundae Bowls
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WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

4-5 Rounds:
400m Run
 
-Rest 2 minutes between attempts-
 

LII Strength:

EZ Strength
 

LII Conditioning:

3 Rounds:
800m Run
 
-Rest 4 minutes between runs-
 

12 September 16

dana in oregon

Never home, but always reppin’: Dana at Smith Rock State Park, Terrebonne, OR!

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Reminder: CFSS 5-Year Anniversary Party party goes Saturday (9/17) at 4pm at the gym, see you there!

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2016 Arnold Strongman Classic: The Cyr Dumbbell (Video)
 
Your Football Season Survival Guide
 
Honey Mustard Vinaigrette Short Ribs & Radicchio Salad
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WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

AMRAP 10 Minutes:
5 Dumbbell Thrusters
7 Burpee Sprawls
9 Ball Slams
 

LII Strength:

EZ Strength
 

LII Conditioning:

9 Rounds:
5 Barbell Thrusters
5 Pull Ups
 
Rx: M – 95# | F – 63#
 

10 September 16

august-pr-board

August PR’s are in the record books! Set goals, smash them, repeat. Who’s got a big, hairy, audacious goal for September??

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Reminder: CFSS 5-Year Anniversary Party party goes next Saturday (9/17) at 4pm at the gym, see you there!

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Ruslan Nurudinov (105kg, UZB) Olympic Record 237kg/522# Clean & Jerk (Video)
 
The Walk-On
 
Ratatouille
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WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

5 Rounds:
100m 2KB Rack Carry + Farmers Carry
Sled Sprint (high/high)
 
-Rest 90 seconds between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

5 Rounds:
100m 2KB Rack Carry + Farmers Carry
Sled Sprint (high/high)
 
-Rest 90 seconds between rounds-
 
Rx: M – 24kg/+50# | F – 16kg/+30#
 

9 September 16

gregg running
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Reminder: CFSS 5-Year Anniversary Party party goes next Saturday (9/17) at 4pm at the gym, see you there!

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Nathan Damron (USA, 94kg) 300kg/661# Back Squat (Video)
 
Should We Let Toddlers Play With Saws and Knives?
 
Poached Egg & Smoked Salmon Salad
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WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

4 Rounds for time:
15 Kettlebell Swings
10 Burpee Sprawls
15 Air Squats
10 Calorie Row
 
-Rest 1 minute between rounds-
 

LII Strength:

Overhead Squat
5-5-5-5
 

LII Conditioning:

5 Rounds for time:
15 Kettlebell Swings
15/10 Push Ups
15 Air Squats
15 Calorie Row
 
-Rest 1 minute between rounds-
 
Rx: M – 28kg | F – 20kg
 

8 September 16

Helena in Jordan

Never home, but always reppin’: Helena at Mount Nebo, Jordan!

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Reminder: CFSS 5-Year Anniversary Party party goes next Saturday (9/17) at 4pm at the gym, see you there!

—-
CrossFit: Jonny Walker Gold Medal (Video)
 
Your Grandpa’s Diet Plan
 
Savory Green Tomato, Chard, and Flax Muffins
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WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

4-5 Rounds:
200m Run
7 2KB Front Squats
75 Single Unders
3 Floor to Stand Rope Climbs
 

LII Strength:

EZ Strength
 

LII Conditioning:

5 Rounds:
200m Run
7 2KB Front Squats
30 Double Unders
1 Rope Climb
 

LIII Conditioning:

5 Rounds:
200m Sandbag Run
7 2KB Front Squats
30 Double Unders
1 Seated Rope Climb
 
Rx: M – 24kg | F – 16kg
 

7 September 16

steve and dom db pp
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JRE Podcast #842 – Dr. Chris Kresser (Video)
 
Required To Run? Professor Proposes Harvard Bring Back Required Phys Ed
 
Samoa Truffles
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WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

4 Rounds:
200m Run
12 Hang Dumbbell Snatches (total)
15 Kettlebell Swings
 

LII Strength:

EZ Strength
 

LII Conditioning:

For Time:
300m Run
15 Barbell Thrusters
25 Kettlebell Swings
15 Barbell Thrusters
25 Kettlebell Swings
300m Run
 
Rx: M – 115#/32kg | F – 83#/24kg