12 February 18

justin pre-jerk
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Jocko Willink | WARPATH (Video)
 
7 Truths About Strength Training
 
2018 Whole30 Roundup: 30 Days Of Recipes!
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WOD

 

LI Strength:

Muscle Clean + High Hang Power Clean + Front Squat
1+2+2 reps
Box Jump x3
 

LI Conditioning:

Alternating EMOM 12 minutes:
3 Muscle Cleans + 6 Front Squats
3 Muscle Cleans + 6 Ball Slams
 

LII Strength:

Hang Power Clean + Hang Full Clean
2+2 reps
 

LII Conditioning:

Alternating EMOM 12 minutes:
3 Hang Full Cleans + 12/10 Push Ups
3 Hang Full Cleans + 6 Ball Slams
 
Rx: M – 135# | F – 93#
Rx+: M – 155# | F – 103#
 

10 February 18

cupid's 2017 trophies
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Attention: Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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The Secret To Living Longer May Be Your Social Life (Video)
 
Dan John: Six Decades of Competition
 
Super Easy Buffalo Chicken Pizza
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WOD

 

LI Strength:

2KB Clean + Front Squat 5(1+1)
SA KB Press x6 reps / arm
 

LI Conditioning:

5 Rounds:
6 SA KB Deadlift / arm
10 2DB Thrusters
10 Kettlebell Swings
 
-Rest 1 minute between rounds-
 

LII Strength:

Front Squat 4×4
SA KB Press x6 reps / arm
 

LII Conditioning:

5 Rounds:
10 Alternating Sandbag Shoulders
10 2DB Thrusters
10 Kettlebell Swings
 
-Rest 1 minute between rounds-
 
Rx: M – 60#/20kg/32kg | F – 40#/12kg/24kg
 

9 February 18

melissa rowing julianne rowing
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Attention: Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Carving on Cannabis with a Snowboard Gold Medalist (Video)
 
Good Nutrition With a Family
 
Irresistible Wings
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WOD

 

LI Strength:

Deadlift 3×6
Push Up Practice
 

LI Conditioning:

Partner AMRAP 14 minutes:
Max Calorie Row
 
-Alternate every minute-
 

LII Strength:

Trap Bar Deadlift, 3×8 reps
Weighted Push Up xsub-max reps
 

LII Conditioning:

Partner WOD – For time:
Men: 45-35-25-15-5 Calorie Row / person
Women: 40-30-20-10 Calorie Row / person
 

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#
 

Cupid’s Undie Run ’18 + In-House Fundraiser!

 
As I’m sure you’ve most of you have heard and seen at the gym or on the blog, a large group of CFSS athletes will be stripping down to nothing but our underwear and running around the streets of DC Saturday February 11th for Cupid’s Undie Run in support of the Children’s Tumor Foundation (CTF). Last year alone, Cupid’s raised over 3.5 million for this worthy cause. CTF helps kids battling a terrible neuro-degenerative disorder called neurofibromatosis (NF). Since there are no current treatments, we’re doing our part (including braving the elements in nothing but our undies) to help them find a cure. As a group, we’ve all been working hard for the past few months to raise money for these kids who desperately need our support. This our 5th year taking part in Cupid’s, and each year we’ve significantly increased our fundraising totals due to the generous support of the rest of the gym, as well as friends, co-workers, and family. Last year we were able to raise over $18,000, and we’re hoping to match that total this year.
 
While helping kids battling chronic disease is its own reward, this charity is of particular importance to CFSS because it was actually founded by one of our very own members, Brendan Hanrahan. We want to support the efforts of his foundation through their signature event, Cupid’s Undie Run, by reaching out to our social networks and fundraising as much as we can. Even if you can’t do the run, you can all do your part to support the team and this great cause by going onto our Team Page (click here!) and donating directly to one of our team members. A $25 donation is a great starting point; remember – all donations are tax-deductible, and you get all the benefits of giving back without having to freeze your butt off running around in the snow half-naked. Making a donation will ensure access to all the hilarious and surely embarrassing photos sure to be amassed from the event! Don’t delay, donate now and spread the word!
 
Additionally, all Monday’s (5 Feb) classes will be dedicated to the Undie Run and supporting our team’s fundraising efforts. We are humbly encouraging a nominal cash donation to help support the team, although it is by no means required! We will be providing post-wod beer after the 12PM, 430PM, 530PM, & 630PM classes for everyone to enjoy. Additionally, we will be raffling off 1 t-shirt in each class; everyone that donates will be entered into the raffle. Additionally, if you donate tomorrow or at any point these next two weeks, you’ll be entered into a raffle for more Cupid’s related prizes. Let’s pack the house next week, see you then!
 

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!

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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