2 February 16

jericho 115 clean
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Thanks to everyone who helped make yesterday’s Cupid Fundraiser for Team CFSS a huge success! Well on our way to 20k!

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Unstoppable: Cassidy Duffield (Video)
 
Pursuing the Goal of Healthy Aging
 
Artichoke Deviled Eggs with Capers
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

3x750m Repeats
 
-Rest 4 minutes between rounds-
 

LII Strength:

2KB Clean + Press x 8
Chin Up x5
 

LII Conditioning:

3x1000m Repeats
 
-Rest 5 minutes between rounds-
 

1 February 16

team EJBB at Cap City

El Jefe Barbell representing at the 2016 Baltimore Open Weightlifting meet this past weekend!

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Cupids Fundraising WOD for Team CFSS goes today (2/1) during all CrossFit classes! There will be food during the evening classes as well. Make sure you’re here to support the team, and more importantly the kids!

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JRE Podcast #752 – Mark Sisson (Podcast)
 
5 Things Champions Know About Their Body (That You Should Know Too)
 
Smoky Beanless Chili Recipe
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

Partner WOD
AMRAP 20 minutes:
15 Kettlebell Swings
10 DB Thrusters
5 Burpees
 

LII Strength:

EZ Strength
 

LII Conditioning:

Partner WOD
AMRAP 20 minutes:
10 Push Press
10 Burpees
10 Front Squats
10 Ball Slams
 
Rx: M – 95# | F – 63#
 

30 January 16

burke going oh
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Mark your calendars: Team CFSS is doing a Cupids Fundraising WOD next Monday, February 1st @ 4:30, 5:30, and 6:30 classes. Make sure you’re here to support the team, and more importantly the children!

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Brolin Mawejje: Far From Home (Video)
 
The Sleep Habits Of These Successful Millennials Could Change The Way You Work
 
Walnut-Crusted Pork Chops With Baked Apples
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

2 Rounds:
Minute 1: 12 KB Swings + Max Single Unders
Rest 1 minute
Minute 2: 12 KB Swings + Max Burpee Sprawls
Rest 1 minute
Minute 3: 12 KB Swings + Max Ball Slams
Rest 1 minute
Minute 4: 12 KB Swings + Max Air Squats
Rest 1 minute
 

LII Strength:

EZ Strength
 

LII Conditioning:

2 Rounds:
Minute 1: 15 KB Swings + Max Double Unders
Rest 1 minute
Minute 2: 15 KB Swings + Max Push Ups
Rest 1 minute
Minute 3: 15 KB Swings + Max Ball Slams
Rest 1 minute
Minute 4: 15 KB Swings + Max Air Squats
Rest 1 minute
 
Rx: M – 28kg/35# | F – 20kg/25#
 

29 January 16

EJBB Shirts

New El Jefe Barbell Shirts are now in stock, get ‘em while they last!

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Mark your calendars: Team CFSS is doing a Cupids Fundraising WOD next Monday, February 1st @ 4:30, 5:30, and 6:30 classes. Make sure you’re here to support the team, and more importantly the children!

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“Open To The World” With Coach Glassman (Video)
 
Pressure Cooker Lemongrass Coconut Chicken
 
2016 – Help a Friend Get Stronger
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

AMRAP 3 Minutes:
6 Sumo Deadlifts
12 Air Squats
9 Ball Slams
15 Sit Ups
 
-Rest 90 seconds between rounds; repeat for a total of 3 cycles-
 

LII Strength:

Dip Snatch
3-3-3-3-3
 

LII Conditioning:

Open WOD 13.4
AMRAP 7 minutes:
3,6,9,12,…
Toes to Bar
Clean to OH
 
Rx: M – 135# | F – 93#
 

28 January 16

lynn b rowing
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Attention: Regular Class Schedule Thursday, 1/28!

 

Mark your calendars: Team CFSS is doing a Cupids Fundraising WOD next Monday, February 1st @ 4:30, 5:30, and 6:30 classes. Make sure you’re here to support the team, and more importantly the children!

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Red Bull 400: The hardest 400m Run in Europe (Video)
 
“Star Wars Rogue One” Runs into Trademark Fight with Rogue Fitness
 
Chocolate Coffee Protein Chia Breakfast Bowls
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

Alternating EMOM 12-15 Minutes:
1) 6 2 Dumbbell Press
2) 8 2KB Front Squat
3) 12 Kettlebell Swings
 

LII Strength:

EZ Strength
 

LII Conditioning:

Alternating EMOM 12-15 Minutes:
1) Max-rep Pull Ups
2) 8 Dumbbell Thrusters
3) 12 Kettlebell Swings
 

LIII Conditioning:

 
Alternating EMOM 12-15 Minutes:
1) Max-rep Strict Pull Ups
2) 8 Dumbbell Thrusters
3) 12 Kettlebell Swings
 
Rx: M – 50DB/≥32kg | F – 35DB/≥24kg
 

27 January 16

big gregg DL
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Modified Class Schedule for Wednesday, January 27: EZ Strength @ 6AM, CrossFit WOD @ 12PM, 4:30PM, 5:45PM, Elements @ 7PM

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Mark your calendars: Team CFSS is doing a Cupids Fundraising WOD next Monday, February 1st @ 4:30, 5:30, and 6:30 classes. Make sure you’re here to support the team, and more importantly the children!

—-
Road to the CrossFit Games: Katrin and Ben (Video)
 
10 Things You Need To Know About Cupid’s Undie Run
 
Tuscan Tomato Soup
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

5x400m Repeats
 
-Rest 3:00 between rounds-
 

LII Strength:

Press x5
Pull Up x5
 

LII Conditioning:

5x500m Repeats
 
-Rest 2:30 between rounds-
 

26 January 16

bros post shoveling

Shoutout to Ian, Quigley, Dante, & Guy for helping me excavate the gym parking lot and prep against any icy conditions so we can have classes today! Nice work, boys!

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Modified Class Schedule for Tuesday, January 25: CrossFit WOD @ 12PM, 4PM, 5:30PM, Barbell @ 7PM

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CJ Cummings (62kg) 156.5kg/345# Power Clean & Jerk at the 2016 East Coast Championships (Video)
 
Tom Brady’s Big Reveal
 
Beef Fajita Kabobs With Poblano Cilantro Pesto
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

5 Rounds:
7 Ring Rows
12 Alternating Lunges
15 Kettlebell Swings
Bear Crawl, 1 Lap
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time:
10–>1
2KB Front Squats
Push Ups
10 KB Swings / round
 
Rx: M – 20kg/24kg | F – 12kg/16kg
 

25 January 16

cfss snow day pic
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Attention: Due to the overwhelming amount of snow still on Garfield Ave. (and everywhere else), all Monday classes are canceled. Hopefully the snow removal situation will improve tomorrow; we’ll keep you posted! Good luck to everyone still snowed in!

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Maddy Myers (63kg) 115.7kg/255# Clean & Jerk at the 2016 East Coast Championships (Video)
 
Using A Standing Desk Could Give Your Brain A Boost
 
Blueberry Jalapeño Margaritas
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WOD

 

Skill Work:

15 minutes Handstand Practice – walk walks, kick-ups, negatives, partials, and full-ROM handstand pushups
 

LI Conditioning:

AMRAP 5 minutes
5 Burpee Sprawls
10 Air Squats / 10 Lunges
15 Sit-Ups
 
Rest 2 minutes, repeat for a total of 3 cycles. Each round alternate squats and lunges
 

LII Conditioning:

10 minute AMRAP:
5 Burpees
10 Air Squats
10 Push Ups
10 Alternating Lunges
15 Situps or :30 second plank
 
Rest 3 minutes, repeat
 

22 January 16

tony c2b's
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Attention: All Friday evening & Saturday morning classes have been canceled due to snow! Stay warm & be careful if you decide to venture out!

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Mark your calendars: Team CFSS is doing a Cupids Fundraising WOD next Monday @ 4:30, 5:30, and 6:30 classes. Make sure you’re here to support the team, and more importantly the children!

—-
JRE Podcast #749 – Carlos Condit & Erwan Le Corre (Video)
 
5 Ways to Achieve Your Health Goals in 2016
 
Spiced Cider Sangria
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

AMRAP 12 Minutes:
5 Dumbbell Push Press
10 Alternating Lunges
5 Dumbbell Thrusters
10 Sit Ups
 

LII Strength:

EZ Strength
 

LII Conditioning:

6 Rounds:
10 Thrusters
10 Calorie Row
 

LIII Conditioning:

Open WOD 15.5
For time:
27-21-15-9
Thrusters
Calorie Row
 
Rx: M – 95# | F – 63#
 

21 January 16

jan '16 2k row
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Attention: Due to the unexpected snowfall and icy road conditions on Garfield Ave. that are highly unlikely to be treated by the morning, 6AM CrossFit is canceled. Regular Schedule otherwise!

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Mark your calendars: Team CFSS is doing a Cupids Fundraising WOD next Monday @ 4:30, 5:30, and 6:30 classes. Make sure you’re here to support the team, and more importantly the children!

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PSS Podcast Ep. 303: Scotty Hagnas – The Details of Nutrition and Training
 
Jedi Mind Tricks: How to Get Loved Ones to Lose Weight
 
Garlic Tostones & Chipotle Aioli
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

AMRAP 14 minutes:
7 Ring Rows
7 SA KB Swings / arm
7 Burpees
200m Row
 
-Rest 1 minute every 2 rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

For Time:
250m Row
12 Dumbbell Snatches (total)
12-10-8-6-4-2
Burpees
250m Row
 
Rx: M – 50DB | F – 35DB