9 February 17

pat and mel rowingClick here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Saturday Schedule Change: 8AM & 9AM WOD Only!

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JRE Podcast | #910 – Gary Vaynerchuk (Video)
 
How Cold Showers And Tough Mudders Can Make You Better At Your Job
 
Market Salad with Lemon Rosemary Chicken
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WOD

 

LI Strength:

Front Squat x4
2KB Front Squat x6
 

LI Conditioning:

AMRAP 12 minutes:
5 Dumbbell Clean & Push Press, L
5 Air Squats
5 Dumbbell Snatch, L
5 Lunges / Leg
5 Dumbbell Thruster, L
5 SA Dumbbell Row, L
 
-Repeat on the right side for your second round, left for your third, etc.-
 

LII Strength:

Paused Back Squat + Back Squat
3+2, 5 sets
 

LII Conditioning:

AMRAP 12 minutes:
6 Hang Power Cleans
12 Overhead Plate Lunges (total)
30 Double Unders
 
Rx: M – 135#/45# | F – 93#/25#
 

8 February 17

caitlin backsquat
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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TEDx | Jocko Willink: Extreme Ownership (Video)
 
How A Year In Space Affected The Bacteria In Scott Kelly’s Gut
 
Paleo Pizza Noodles
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WOD

 

LI Strength:

Barbell Press 4×6
Pull Up Practice
 

LI Conditioning:

Alternating EMOM 12 minutes:
1) 5 SA KB Front Squat, L + 10 Heavy KB Swings
2) 5 SA KB Front Squat, R + 10 Heavy KB Swings
 

LII Strength:

Paused Push Jerk
5×3
 

LII Conditioning:

Every 3 minutes for as long as possible complete:
From 0:00-3:00, 2 rounds of:
8 Front Squats
8 Pull-Ups
From 3:00-6:00, 2 rounds of:
10 Front Squats
10 Pull-Ups
From 6:00-9:00, 2 rounds of:
12 Front Squats
12 Pull-ups
 
Rx: M – 115# | F – 78#
 

LIII Conditioning:

Every 3 minutes for as long as possible complete:
From 0:00-3:00, 2 rounds of:
10 Overhead Squats, 95#/63#
10 Chest 2 Bar Pull-Ups
From 3:00-6:00, 2 rounds of:
12 Overhead Squats, 95#/63#
12 Chest 2 Bar Pull-Ups
From 6:00-9:00, 2 rounds of:
14 Overhead Squats, 95#/63#
14 Chest 2 Bar Pull-Ups
 

7 February 17

casey ring row
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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CrossFit.com | Hell of an Injury, Attitude of an Angel (Video)
 
It’s Time for Doctors to Prescribe Outdoor Therapy
 
Whole30 Soups
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WOD

 

LI Strength:

Sumo Deadlift
4×5
 

LI Conditioning:

Death By:
Burpees
Slamball Goblet Squat
1/1, 2/2, 3/3, 4/4,…
 

LII Strength:

Sumo Deadlift
4×5
 

LII Conditioning:

Death By:
Toes To Bar
Box Jumps
1/1, 2/2, 3/3, 4/4,…
 

6 February 17

January '17 PR Board

January PR’s are in the record books! Set goals, smash them, repeat. January marks the beginning of a new year – what are you going to accomplish? What are you going to accomplish this month? Let’s get to work!

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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Crossfit.com | Fittest On Earth: A Decade of Fitness–Official Trailer (Video)
 
My Training at 45
 
Sweet Potato and Cashew Dip
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WOD

 

Strength:

DB Floor Press 4×10
Ring Row / Pull Up
 

Conditioning:

4×3:00 @ 2.5-5% faster than baseline 2K pace
-1:1 rest interval-
 

4 February 17

barbell bro's
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Redbull.tv | Andy Stumpf: Human Dart (Video)
 
What Science Says About Snacking and Breakfast
 
Game Day Instant Pot Buffalo Chicken Soup
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WOD

 

LI Strength:

2KB Press x6
1-step Box Jump x3 reps
 

LI Conditioning:

AMRAP 6 minutes:
12/10 Calorie Row
8 DB Floor Press
 
-then-
 
AMRAP 6 minutes:
7 Ball Slams
14 KB Swings
 

LII Strength:

KB Seesaw Press x6 L/R
Broad Box Jump, for distance x3
 

LII Conditioning:

6 Rounds – Every 2:00
10 Alternating DB Snatches
12 Wall Balls
15 Kettlebell Swings
 

LIII Conditioning:

6 Rounds – Every 2:00
10 Alternating DB Snatches
15 Wall Balls
20 KB Swings
 
Rx: M – 50DB/20#/24kg | F – 35DB/14#/16kg
 

Cupid’s Undie Run 2017 In-House Fundraiser!

team cfss!
 
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 4th 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 $22,000 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 $25,000.
 
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, all Friday’s (3 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 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 tomorrow, see you then!
 

3 February 17

kristin bb oh
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In-House Team CFSS Cupid’s Undie Run Fundraiser Goes All Day Today! Click Here to donate online to the team!

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CJ Cummings 222kg/488# Front Squat Double (Video)
 
Michael Wardian Wins World Marathon Challenge in Record Time
 
Game Day Sriracha Deviled Eggs
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WOD

 

Strength:

Deadlift
10×2 OTM
 

LI Conditioning:

CF Open WOD 12.1:
Max Burpee Sprawls in 7 minutes
 

LII Conditioning:

CF Open WOD 12.1:
Max Burpees in 7 minutes
 

2 February 17

vittorio l-hang
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Ed Coan 887 Deadlift (Video)
 
Want to Run Fast? Listen to Your Gut
 
West African Peanut Stew
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WOD

 

LI Strength:

Heavy KB Swings x8
Pull Up + Push UP Practice
 

LI Conditioning:

Alternating EMOM 14 minutes:
10 Goblet Squats
12 Dumbbell Snatches (total)
 

LII Strength:

Paused Back Squat
5×5
 

LII Conditioning:

Alternating EMOM 14 minutes:
7 Overhead Squats
10 Pull Ups
 
Rx: M – 115# | F – 78#
 

LIII Conditioning:

Alternating EMOM 14 minutes:
7 Overhead Squat, 135#/93#
Max Chest to Bar Pull Ups; 1 set to failure
 

1 February 17

burke push up
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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CrossFit.com | Write Your Open Story (Video)
 
Why Millennials Should All Have To Powerlift
 
Chicken Marengo
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WOD

 

LI Strength:

Trap Bar Deadlift
4-5×6 reps
 

LI Conditioning:

AMRAP 8 minutes:
10 KB Single Clean + SA KB Front Squat
10 Sit Ups
10 Lunges (total)
 

LII Strength:

Clean Deadlift + Muscle Clean + Hang Power Clean + Push Press
1+1+1+1, 5 sets
 

LII Conditioning:

AMRAP 8 minutes:
1,2,3,… Power Clean + Push Press
2,4,6,… Ball Slams
 
Rx: M – 135#/35# | F – 93#/25#
 

31 January 17

annie spiderman lunge
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Ruslan Nurudinov (105kg, UZB) 194kg/428# Snatch (Video)
 
Why You Really Need to Join the Gym
 
One-Pan Greek Chicken & Veggies with Paleo Tzatziki Sauce
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WOD

 

LI Strength:

Dumbbell Thruster
4-5×8 reps
 

LII Strength:

2KB Front Squat x5 reps
Heavy Kettlebell Swings x8 reps
 

Conditioning:

5×2:00 @ 4-7% faster than 2K pace
1:1 rest interval