11 May 19

Mike-G-Deadlift
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Finding Mastery: Julie Foudy, U.S. National Soccer Hall Of Famer (Podcast)
 
You’re Not Getting Enough Sleep—And It’s Killing You
 
Brussels Sprouts, Bacon & Sweet Potato Hash with Eggs
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WOD

 

LI Strength:

Sandbag Front Squat + Lunge x5+5/leg
Pull Up Practice
SA DB Press x6 / arm
 

LI Conditioning:

Partner WOD – For Time:
150 Empty Barbell Thrusters
 
-Run 200m every 3:00, starting at 0:00-
 

LII Strength:

Snatch Push Press + OHS x2+4
Pull Ups x 4-5 sets
 

LII Conditioning:

Partner WOD – For Time:
200 Wall Balls (20#/14#)
 
-Run 200m every 3:00, starting at 0:00-
 

10 May 19

Spring 19 throwdown winners

’19 Partner Throwdown Champs Nonye & Lynn and Everett & Jason!

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Three Ways to Break Down A Chicken from Master Butchers (Video)
 
Practice Productive Procrastination
 
Elote (Mexican Street Corn Dip)
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WOD

 

LI Strength:

Trap Bar Deadlift (Low Handles) x5
Pull Up Practice
 

LI Conditioning:

For Time:
10 → 1
Ball Slams
Hang Dumbbell Power Snatches (total)
Air Squats
 

LII Strength:

Sumo Deadlift x 4 reps
Box Jumps x 3-5 reps
 

LII Conditioning:

For Time:
10 → 1
Ball Slams (35#/25#)
Hang Dumbbell Power Snatches (total)
2x Air Squats
 
Rx: M – 50DB | F – 35DB
 

9 May 19

Mallory Assault Bike
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An Inside Look At The Browns Off Season Workout program (Video)
 
2019 CrossFit Open Announces 236 National Champions
 
Paleo Hoisin Sauce
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WOD

 

Strength:

Farmers Carry x2 laps
Goblet Rack Carry x2 laps
DB Waiter Walk x1 lap / arm
 

LI Conditioning:

AMRAP 20 Minutes:
7 Jumping Pull Ups
7 2DB Bridge Press
:45 Row
 
-Rest 1:00 between rounds-
 

LII Conditioning:

AMRAP 20 Minutes:
7 2DB Bridge Press
7 Pull Ups
250m Row
 
-Rest 1:00 between rounds-
 
Rx: M – 50DB | F – 35DB
 

8 May 19

Noeh and Cruz Clean and Jerks
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Reminder: Regular Saturday Schedule resumes this week – 8, 9, & 10AM WODs!

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Martins Vs Hafthor: Pushing To The Limits! – 7 Weeks To World’s Strongest Man (Video)
 
What Your Exercise Habits Might Say About How Long You’ll Live
 
12 Colorful Paleo Side Salads
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WOD

 

LI Strength:

Push Press x5
Pull Up Practice
 

LI Conditioning:

EMOM 15 Minutes:
Muscle Clean + Hang Power Clean + Push Press + Thruster x1+1+1+1
 

LII Strength:

Push Jerk x4
Chin Ups x 4-5 sets
 

LII Conditioning:

EMOM 15 Minutes:
Hang Full Clean + Push Press x2+2
 
Sc: M – 115# | F – 75#
Rx: M – 135# | F – 93#
Rx+: M – 155# | F – 103#
 

7 May 19

2019 Spring Throwdown Squad - Inside

2019 Spring Partner Throwdown Squad!

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My Top 5 Garage Gym Essentials | Bridging the Gap Ep.002 with Josh Bridges (Video)
 
Did We Just See Caster Semenya’s Last Race?
 
Taco Tuesday: Cinco de Mayo Edition
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WOD

 

Strength:

TGU x1 L/R
Wall Walk + Hold x2+:10
Broad Box Jump x5
 

LI Conditioning:

For Time:
400m Run
1 Round of: 4 Push Ups / 8 Ring Rows / 12 Air Squats
300m Run
2 Rounds: 4 Push Ups / 8 Ring Rows / 12 Air Squats
300m Run
3 Rounds: 4 Push Ups / 8 Ring Rows / 12 Air Squats
200m Run
4 Rounds: 4 Push Ups / 8 Ring Rows / 12 Air Squats
100m Run
 

LII Conditioning:

For Time:
800m Run
1 Round of “Cindy”
400m Run
2 Rounds of “Cindy”
300m Run
3 Rounds of “Cindy”
200m Run
4 Rounds of “Cindy”
100m Run
 

Healthy Runners Workshop: Run Stronger and Longer!

Are you frustrated by repetitive injuries interuppting your training? Have your running times plateaued due to shin splints, IT band issues or knee pain?
 
Well, good news! We have helped many runners just like you address their nagging injuries so that you can train at your best and set new personal records!
 
Dr. Alex Immermann and Dr. Zachary Cohen are Performance Physical Therapists at Cohen Health and Performance. They have helped many of the worlds greatest athletes get out of pain and back to performing at the highest level. This FREE workshop is essential to identify the limitations that are impacting your performance and learn what you can do to address them!
 
Register Here
 
In this FREE workshop you will learn:
-What your limitations are and how they are impacting you when you run
-Why these limitations may be occurring
-Activities that you can do RIGHT NOW to help you run stronger and longer!
 
Furthermore, Dr. Immermann and Dr. Cohen will be offering FREE consultations to all attendees of this workshop. Come take advantage of this incredible opportunity!
 

6 May 19

marcos back squat back view
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Alyssa Ritchey (USA, 49kg) Clean & Jerks 107kg/236lb (Video)
 
6 Principles to Crush in Life Without Burning Out
 
Easy Sheet Pan Spatchcock Chicken Dinner
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WOD

 

LI Strength:

Goblet Squat 2×15
Pull Up Practice
Band Pull Apart x15-20
 

LI Conditioning:

AMRAP 12 minutes:
3 2DB Suitcase Lunge / leg
3 2DB RDL
3 2DB Power Clean
3 2DB Push Press
3 2DB Front Squat
75 Single Unders
 

LII Strength:

Back Squat x6
Pull Up Practice
 

LII Conditioning:

AMRAP 12 minutes:
5 SA DB Thruster + 5 OH DB Lunge
7 Toes To Bar
20 Double Unders
 
-Alternate arms each round-
 
Rx: M – 50DB | F – 35DB
 

4 May 19

Spring '18 Throwdown FLEX

Spring Throwdown 2018 Squad!

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CFSS Spring Partner Throwdown goes down today @ 9AM. All regularly scheduled Saturday classes are canceled!

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Wes Kitts (USA, 109kg) Clean & Jerks 223kg/491lb (Video)
 
Eating Breakfast Is Not A Good Weight Loss Strategy, Scientists Confirm
 
Chicken Satay
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3 May 19

April 2019 PR Board

April PR’s are in the record books! Set new goals, smash them, rejoice, repeat. What new personal bests do you plan to hit this month?

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Reminder: Spring Partner Throwdown this Saturday from 9AM – 1PM, no classes otherwise

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Coming back from Injury | Paying the Man Ep.016 (Video)
 
The Ultimate Productivity Hack is Saying No
 
Seasoned Fries
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WOD

 

LI Strength:

High Hang Power Clean + Front Squat x3+2
Box Jump x3-5
 

LI Conditioning:

EMOM 15 Minutes:
2 Muscle Cleans
2 Push Press
2 Front Squats
5 Push Ups / 5 Ring Rows*
 
*Alternate between these two movements each round
 

LII Strength:

Power Clean + Hang Squat Clean x2(1+1)
Box Jump x3-5
 

LII Conditioning:

EMOM 15 Minutes:
2 Power Cleans
2 Push Press
2 Front Squats
5 Push Ups / 5 Pull Ups*
 
*Alternate between these two movements each round
 
Rx: M – 95# | F – 63#
 

2 May 19

Steven Assault Bike
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Reminder: Spring Partner Throwdown this Saturday from 9AM – 1PM, no classes otherwise. Sign up online here!

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CJ Cummings (USA, 73kg) Clean & Jerks 191kg/420lb (Video)
 
The Coming Obsolescence of Animal Meat
 
Instant Pot Sweet Potato Peanut Stew
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WOD

 

LI Strength:

Goblet Rack Reverse Lunge x8 / leg
2KB Rack Walk x2 laps
Hanging Knee Raises
 

LI Conditioning:

5 Rounds, Every 3 minutes:
15/12 Calorie Row
15 Kettlebell Swings
10 Sandbag Front Squats
 

LII Strength:

SA DB OH Lunge x8 / leg
2KB Rack Walk x2 laps
Hanging Leg Raises
 

LII Conditioning:

5 Rounds, Every 3 minutes:
15 Calorie Bike
15 Kettlebell Swings
15 Overhead Squats
 
Rx: M – 32kg/75# | F – 24kg/55#