17 May 17

jamaal getup
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New Class Schedule starting Monday 5/22: 430PM WODs Monday – Friday, 6AM WODs Mon/Weds/Fri, 6AM Kettlebells Tue/Th, Saturday @ 8AM!

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A Full Day of Eating with World’s Strongest Man Brian Shaw (Video)
 
The Fasting Diet Improves Your Mood, Sex and Sleep
 
Cold Matcha Latte
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WOD

 

LI Strength:

Sumo Deadlift
5×3
 

LI Conditioning:

4 Rounds:
5 Push Ups
10 Jumping Pull Ups
15 Air Squats
75 Single Unders
100m Farmers Carry
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

4 Rounds:
10 T2B
15/10 Push Ups
20 Air Squats
40 Double Unders
100m Farmers Carry
 
Rx: M – 28kg | F – 20kg
 

16 May 17

andrea wall ball
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Jessica Lucero (58kg) American Record 116kg/255# Clean & Jerk (Video)
 
Local Man Programs Own Workout, Reprograms Five Reps In
 
Cherry Garcia Ice Cream
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WOD

 

LI Strength:

Front Squats, 4×4
SA KB Swings, 4×6/arm
 

LI Conditioning:

AMRAP 12 minutes:
5 SA KB Deadlifts
5 SA KB Swings
5 SA KB Push Press
5 SA KB Front Squat
7 Burpee Sprawls / 7 Ball Slams
 
-Perform either burpee sprawls or ball slams between each KB complex set-
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

AMRAP 12 minutes:
5 SA KB Swings
5 SA KB Cleans
5 SA KB Push Press
5 SA KB Rack Lunges
7 Burpees / 7 Ball Slams
 
-Perform either burpees or ball slams between each KB complex set-
 
Rx: M – 20kg/35# | F – 12kg/25#
 

15 May 17

mel back squat setup
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Mat Fraser – Making a Champion: Part 4 (Video)
 
The Only Habits That Matter: Are You Doing Them?
 
Loaded Whole30 Brunch Burgers
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WOD

 

LI Strength:

Muscle Clean & Push Press
(1+1)x5
 

LI Conditioning:

AMRAP 12 minutes:
400m Run
-then-
2 Rounds:
10 Ring Rows
10 2DB Push Press
10 Goblet Squat
 

LII Strength:

Hang Power Clean + Jerk
(1+1)x2, 4 sets
 

LII Conditioning:

2 Rounds:
800m Run
20 Pull Ups
20 Push Press
20 Back Squats
 
Rx: M – 95# | F – 63#
 

13 May 17

burke throwdown back squat
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Road to the CrossFit Games 17.02: Cookeville Camp (Video)
 
2017 CrossFit Games Regional Events
 
Paleo Dessert Recipes
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WOD

 

LI Strength:

Paused Front Squat + Front Squat
1+3, 4-5 sets
 

LI Conditioning:

2 Rounds:
:40 – Box Jumps
Rest :20
:40 – Calorie Row
Rest :20
:40 – H2H Kettlebell Swings
Rest :20
:40 – Alternating Dumbbell Cleans
Rest :20
:40 – Ball Slams
Rest :20
 
-Rest 2 minutes between rounds-
 

LII Strength:

Hang Power Clean
5×4
 

LII Conditioning:

2 Rounds:
:40 – Calorie Row
Rest :20
:40 – Alternating DB Snatch
Rest :20
:40 – Burpee Sprawl Box Jumps
Rest :20
:40 – Calorie Bike
Rest :20
:40 – Ball Slams
Rest :20
 
-Rest 2 minutes between rounds-
 
Rx: M – 50DB/35# | F – 35DB/25#
 

12 May 17

April '17 PR Board

April PR’s are in the record books! Set goals, smash them, rejoice, repeat. What are you going to improve upon and accomplish this month? Figure out your goals, make a plan, and get to work!

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2017 Arnold Strongman Classic: The Austrian Oak (Video)
 
The 2017 USA Weightlifting National Championships Ultimate Preview
 
Smoked Salmon and Avocado Caesar Salad
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WOD

 

LI Strength:

Dumbbell Push Jerk 6×4 L/R
Goblet Rack Lunge x7 L/R
 

LI Conditioning:

AMRAP 10 minutes:
7 DB Push Jerks / arm
7 Jumping Pull Ups
7 Burpee Sprawls
15 Sit Ups
 

LII Strength:

Push Press + Push Jerk
2+2, 5 sets
 

LII Conditioning:

AMRAP 10 minutes:
30 Double Unders
10 Toes To Bar
10 Push Jerk
 
Rx: M – 115# | F – 63#
 

11 May 17

julia back squat
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Lasha Talakhadze 0 – 250kg Clean and Jerk Warm Up (Video)
 
The Easiest Approach To Get On (Or Back On) The Fitness Wagon
 
Green Chili Turkey Burgers
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WOD

 

LI Strength:

Sumo Deadlifts
5×4 reps
 

LI Conditioning:

Alternating EMOM 12 minutes
Single Unders
10 Dead Clean + SA KB Thruster, R
10 Dead Clean + SA KB Thruster, L
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

Alternating EMOM 12 minutes
40 Double Unders
20 Plate OH Lunges
10 Dumbbell Thrusters
 
Rx: M – 45#/50DB | F – 25#/35DB
 

10 May 17

bonilla wt plank
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Jamie Greene: Double-Under, Power Snatch, Bar Muscle-Up WOD (Video)
 
People Think Juice Is Good For Them. They’re Wrong.
 
Paleo Ranch Dressing
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WOD

 

LI Strength:

DB Snatch x5 / arm
Push Up Practice
 

LI Conditioning:

Partner WOD, AMRAP 15 minutes:
10 Seesaw Press (total)
10 Air Squats
10 Kettlebell Swings
 
-Once both partners complete 1 round, Run 200 meters-
 

LII Strength:

Muscle Snatch + Overhead Squat
2+3, 5 sets
 

LII Conditioning:

Partner WOD, AMRAP 15 minutes:
9 Pull Ups
12 Wall Balls
15 Kettlebell Swings
 
-Once both partners complete 1 round, Run 300 meters-
 
Rx: M – 20#/28kg | F – 14#/20kg
 

9 May 17

spring '17 throwdown group shot 2
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Caine Wilkes 220kg/484# Overhead Squat (Video)
 
We Just Got More New Evidence That Parkinson’s Starts in The Gut – Not The Brain
 
Mixed Greens
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WOD

 

LI Strength:

2KB Front Squats, 4×8
SA KB Swings, 4×7/arm
 

LI Conditioning:

3 Rounds:
Run 300 meters
5 Push Ups
7 Alternating Lunges / leg
9 Sandbag Rows
11 Ball Slams
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

3 Rounds:
Run 400 meters
12 Sandbag Cleans
10 Ball Slams
8 Box Jumps
 
Rx: M – 60#/35# | F – 40#/25#
 

8 May 17

jd back squat @ arnold
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Nike // Breaking2 (Video)
 
Ten Years Later, Journalist Still Insists CrossFit a Fad
 
West African Chicken Stew
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WOD

 

LI Strength:

Press 5×4
Pull Up Practice
 

LI Conditioning:

AMRAP 4 minutes:
5 2KB Deadlifts + 7 Jump Squats
-Rest 4 minutes-
AMRAP 4 minutes:
5 2KB Deadlifts + 7 Burpees
 

LII Strength:

EZ Strength – Overhead
 

LII Conditioning:

AMRAP 4 minutes:
5 Deadlifts + 7 Push Ups
-Rest 4 minutes-
AMRAP 4 minutes:
5 Deadlifts + 7 Lateral Jump Burpees
 
Rx: M – 185# | F – 123#
 

6 May 17

CFSS Throwdown April 2016 group shot

Spring 2016 Throwdown Squad!

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CFSS Spring Throwdown goes down today (Saturday 6 May) @ 930AM with a cookout to follow. As such, all regularly scheduled Saturday classes are canceled!

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Mat Fraser – Making a Champion: Part 3 (Video)
 
Nutrition On The Road
 
Coconut Cream Chili Mango Frozen Margaritas
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