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#
 

Cupid’s Undie Run 2016 In-House Fundraiser!

team cfss!

Cupid’s Undie Run 2015 – part of Team CFSS with a quick selfie!

 
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 13th 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 3rd 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. We surprised even ourselves by raising $15,000 last year. The way we see it here at CFSS, either you’re getting better, or you’re getting worse – therefore, this year were going to raise $20,000.
 
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. While 18 of us are currently signed up to 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, we’ll be hosting an Undie Run inspired partner-WOD during all of our Monday classes (1 February). We are humbly encouraging a nominal cash donation to help support the team, although it is by no means required! Brendan & Tamara will be providing food during the 430, 530, & 630 WODs for everyone to enjoy post-workout. All proceeds raised on Monday will be donated directly to Team CFSS & the CTF. Additionally, if you donate tomorrow or at any point these next two weeks, you’ll be entered into a raffle for prizes donated by local Silver Spring businesses. Let’s pack the house tomorrow, see you then!
 

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!

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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-
 

Winter Storm Jonas Update!

 
I think it’s safe to say Winter Storm Jonas lived up to all the hype, and then some. We’ve clearly got way more snow than anyone, Montgomery County DOT in particular, has any idea what to do with. Putting it simply, clearing roads, sidewalks, parking lots, etc. has been a slow and tedious process. The streets around the gym are no exception, as many of you have probably seen that follow the gym on instagram. Thanks to the collective efforts of Ian, Quigley, Guy, Dante, and myself, as well as one of our neighbors with a plow, we’ve more or less cleared the front parking lot to the point of it being functional for use by cars.
 
Here’s the status update – parking is available in limited quantities in front of the gym, on the side of the building, and in very short supply, on Garfield Ave. Like almost every other street around, Garfield Ave. is perfectly fine to drive on, however the shoulders of the street where you would normally park are virtually untouched. As such, we’ve decided to open up the gym for classes on a modified schedule at the following times – 12PM, 4PM, 530PM, and 7PM (Barbell). We’ve intentionally spaced them out like this to allow time for each class to fully clear out before the next group comes in. Again parking is limited, so I highly advise you to a) carpool if possible and b) come early to get parking. If you get here late and things fill out you may not find anywhere to park (seriously). While not ideal, were making the best of the situation we’ve been dealt!
 
Lastly, because of the snow and salt everywhere, please bring your gym shoes with you separately. We don’t want everyone tracking in snow, ice, and salt onto the training floor so please plan on leaving your boots by the door and changing your shoes inside. Be considerate of everyone else by not tracking in a big mess! Hope to see you all tomorrow, and again get there early!
 

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