19 July 16

armando kb rack position
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Road to the Games 16.09: Sigmundsdottir / Davidsdottir / Thorisdottir (Video)
 
What Can’t Medical Marijuana Do?
 
Fiona’s Phenomenal Fish Packets
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WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

AMRAP 10 minutes:
7 Hang DB Snatches / arm
7 Burpees
7 Lunges / leg
50 Single Unders
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 10 minutes:
40 Double Unders
10 Overhead Squats
 
Rx: M – 95# | F – 63#
 

18 July 16

nivana c+j bropen '16
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Road to the CrossFit Games 16.03: Heppner / Wells (Video)
 
Why Is Crossfit Games Giving Out Guns–Aren’t They Strong Enough Already or What?
 
Pancake Breakfast Sandwiches
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WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

2 Rounds; 1 minute on, 10 sec. transition:
1) SA KB Clean + Push Press, L
2) SA KB Clean + Push Press, R
3) Air Squats
4) Calorie Row
5) Ball Slams
 
-2 minutes rest between rounds. Score is total reps completed-
 

LII Strength:

EZ Strength
 

LII Conditioning:

2 Rounds; 1 minute on, 10 sec. transition:
1) Pull Ups
2) Ball Slams
3) Box Jump Overs
4) Calorie Row
5) 2DB Thrusters
 
-2 minutes rest between rounds. Score is total reps completed-
 
Rx: M – 35#/45DB | F – 25#/30DB
 

16 July 16

jd jerk dip
—-
Behind the Scenes: California Regional, Men’s Competition (Video)
 
Female Athletes Fight Expectations for Perfection Online
 
Bacon Wrapped Asparagus With Garlic Scape Pesto
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WOD

 

LI Strength:

DB Thruster
5×6
 

LI Conditioning:

Every 4 minutes for 4 cycles, complete the following:
A) 2 Rounds:
7 Ring Rows
Bear Crawl, 1 length
15 Kettlebell Swings
Bear Crawl, 1 length
B) 200m Run
 
-Rest once your task is complete each round-
 

LII Strength:

Thruster
8×3 OTM
 

LII Conditioning:

Every 2 minutes for 4 cycles, alternate between:
A) 300m Run
B) 2 Rounds:
5 Pull Ups
10 Push Ups
10 Kettlebell Swings
 
-Rest once your task is complete each round-
 
Rx: M – 32kg | F – 24kg
 

15 July 16

ian running
—-

CFSS Happy Hour today at Urban Butcher @ 6PM, hope to see you there!

—-
Rogue Fitness: Bent Not Broken (Video)
 
How to Lose Body Fat Fast with These 5 Tips
 
Salmon Cobb Salad
—-

WOD

 

LI Strength:

Muscle Snatch
3×5
 

LI Conditioning:

AMRAP 10 minutes:
50 Single Unders
10, 15, 20 Kettlebell Swings
5 Goblet Squats
5 Burpee Sprawls
 

LII Strength:

Muscle Snatch
3×5
 

LII Conditioning:

AMRAP 8 minutes:
40 Double Unders
10 Back Squats
 
Rx: M – 135# | F – 93#
 

14 July 16

jared writing on PR board
—-

CFSS Happy Hour this Friday at Urban Butcher @ 6PM, hope to see you there!

—-
Road to the CrossFit Games 16.08: Smith / Fraser (Video)
 
After Medical Marijuana Legalized, Medicare Prescriptions Drop For Many Drugs
 
Lemon Garlic Chicken Parchment Packets
—-

WOD

 

LI Strength:

Sumo Deadlift
10×3 OTM
 

LI Conditioning:

AMRAP 14 minutes:
3 Dumbbell Snatch + 3 SA Push Press + 3 SA Thruster, L
10 Ball Slams
3 Dumbbell Snatch + 3 SA Push Press + 3 SA Thruster, R
10 Lunges (total)
200m Run
 

LII Strength:

Sumo Deadlift
10×3 OTM
 

LII Conditioning:

AMRAP 14 minutes:
5 Dumbbell Snatch + 5 SA Push Press + 5 SA Thruster, L
10 Ball Slams
5 Dumbbell Snatch + SA 5 Push Press + 5 SA Thruster, R
20 Medball Lunges
200m Run
 
Rx: M – 45DB / 35# | 30DB / 25#
 

13 July 16

eliis back squat
—-

CFSS Happy Hour this Friday at Urban Butcher @ 6PM, hope to see you there!

—-
CrossFit Games West Regional Highlights (Video)
 
Many Foods Subsidized By the Government Are Unhealthy
 
Pesto Chicken Skewers
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

AMRAP 4 minutes:
3 Deadlifts
6 Push Ups / Ring Rows
9 Air Squats
 
-Rest 2 minutes, repeat for a total of 3 cycles
 

LII Strength:

Clean DL + Shrug + Power Clean/Hang Power Clean
1+2
 

LII Conditioning:

AMRAP 4 minutes:
3 Power Cleans
6 Push Ups
9 Air Squats
 
-Rest 2 minutes, repeat for a total of 3 cycles
 
Rx: M – 135# | F – 93#
 

12 July 16

ken ring row
—-

CFSS Happy Hour this Friday at Urban Butcher @ 6PM, hope to see you there!

—-
Eddie Hall 500kg/1100# Deadlift (Video)
 
Two-Time Olympian Farris Earns Ticket to Rio
 
Grilled Pork Belly With Chimichurri Recipe
—-

WOD

 

LI Strength:

1 Floor to Standing Rope Climb + 6-8 2KB Press + 8-10 KB Swings (Heavy)
 

LI Conditioning:

16 rounds w/ a partner:
45 second Row Sprint
 
-Score is total meters-
 

LII Strength:

1 Rope Climb + 6-8 2KB Press + 8-10 KB Swings (Heavy)
 

LII Conditioning:

Partner WOD for Time:
240 Calorie Row
 
-Alternate every 15 calories-
 

11 July 16

sarah DL
—-

CFSS Happy Hour this Friday 7/15 at Urban Butcher, hope to see you there!

—-
Road to the CrossFit Games Episode 16.07: Webb / Toomey (Video)
 
Take a Seat: Rest and the Digestion Process
 
Liar Balls
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

Alternating EMOM 12 minutes:
1) 8-10 2KB Front Squat
2) 6 Dead Clean + Push Press / arm
3) 20 Kettlebell Swings
 
-Same KB weight for 1) and 2)-
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

Alternating EMOM 12 minutes:
odd) 5 Box Jump Overs + Max Push Ups
even) 25 Kettlebell Swings
 
Rx: M – 24kg | F – 16kg
 

8 July 16

June 2016 PR Board

June PR’s are in the record books! Something about that summer weather has got everyone hitting huge weight lifting PR’s; let’s keep the PR train rolling in July!

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Attention: All Saturday classes canceled due to the Black and Red Open Weightlifting Meet. Come out and support the team, all coaches will be competing! Click here for directions

—-
18 year-old Jourdan Delacruz (53kg, USA) Junior American Record 78kg/172# Snatch (Video)
 
The Urgency in Fighting Childhood Obesity
 
Shrimp & Zucchini Pad Thai
—-

WOD

 

LI Strength:

DB Muscle Snatch
3×5 / arm
 

LI Conditioning:

For time:
12-10-8-6-4-2
DB Push Press
Lunges / leg
100m Run / 100m Goblet Rack Walk
 

LII Strength:

Muscle Snatch
3×5
 

LII Conditioning:

For time:
12-10-8-6-4-2
Overhead Squats
Toes to Bar
200m Run
 
Rx: M – 95# | F – 63#
 

7 July 16

francis sumo DL
—-

Attention: All Saturday classes canceled due to the Black and Red Open Weightlifting Meet. Come out and support the team, all coaches will be competing! Click here for directions

—-
2016 USATF Olympic Trials: Justin Gatlin Runs 9.80 to win the Men’s 100m (Video)
 
The Average American Woman Now Weighs As Much As The Average 1960s Man
 
Thai Sweet and Sour Stir-Fry with Shrimp
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

4 Rounds:
10 SA KB Clean / arm
10 Ball Slams
Sled Push (High / High)
 
-Rest 1 minute between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
15 2KB Clean
12 Ball Slams
1 Length Bear Crawl
Sled Push (High / Low)
 
-Rest 1 minute between rounds-
 
Rx: M – 20kg/35#/+50# | F – 12kg/25#/+30#