14 May 18

spring '18 partner throwdown

2018 Spring Partner Throwdown Wrecking Crew!

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Road to the CrossFit Games 18.03: Tennil, Bethany, Thuri (Video)
 
3 Things I Expect From Every Athlete
 
Lettuce Wrap Sub Sandwiches
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WOD

 

LI Strength:

Front Squat 3-3-3-3
Box Jump Practice
 

LI Conditioning:

AMRAP 12 minutes:
14 Slamball Lunges (total)
12 Plate G2OH
10 Ball Slams
200m Run
 

LII Strength:

Back Squat
x5, 3 sets every 2:30
 

LII Conditioning:

For Time:
6,9,12,15,18
Overhead Squats
Ball Slams
200m Run
 
Rx: M – 75# | F – 55#
Rx+: M – 95# | F – 75#
 

13 May 18

ash split jerk
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Grocery Store Staples Series: Trader Joe’s
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WOD

 

LI Strength:

Barbell Press x6
Pull Up Practice
 

LI Conditioning:

AMRAP 15 Minutes:
200m Row
8 2KB Push Press
16 Alternating Lunges
100m Sandbag Bear Hug Carry
 

LII Strength:

Barbell Press x6
K2E Practice
 

LII Conditioning:

AMRAP 15 Minutes:
200m, 250m, 300m,… Row
8 2KB Clean + Push Press
8 Goblet Rack Lunges / leg
100m Sandbag Bear Hug Carry
 
Rx: M – 20kg/60# | F – 12kg/40#
 

12 May 18

spring '17 throwdown group shot 1

#TBT: Spring 2017 Throwdown Crew!

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CFSS Spring Partner Throwdown goes down today @ 9AM with a cookout to follow. All regularly scheduled Saturday classes are canceled!

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CrossFit | Not Going to the Death Lepard Show (Video)
 
Yoga Can Make You a Better Athlete
 
Keto Raspberry Lemonade Muffins
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11 May 18

sled sprints oct' 17
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CFSS Partner Throwdown goes down this Saturday (12 May) @ 9AM, after party to follow @ Mi Rancho!
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Brute Showdown Episode 2: Max Clean & Grace (Video)
 
The Many Pitfalls of Cycling Fitness
 
Crispy Prosciutto And Ricotta Gnocchi
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WOD

 

LI Strength:

High Hang Power Clean, 4×5 reps
Weighted Plank, 3-4x:30
 

LI Conditioning:

5 Rounds – Every 3 minutes:
200m Run
9 Ring Rows
12 Medball Front Squats
15 Kettlebell Swings
 

LII Strength:

Hang Power Clean
2×5, 2×3 reps
 

LII Conditioning:

4 Rounds – Every 4 minutes:
300m Run
12 Push Ups
9 Pull Ups
15 Wall Balls
 
Rx: M – 20# | F – 14#
 

10 May 18

dana getting ready
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CFSS Partner Throwdown goes down this Saturday (12 May) @ 9AM, after party to follow @ Mi Rancho!
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Jocko Podcast | How to Overcome Fear and Be Brave (Video)
 
An NFL Running Back Says He Needs One Thing To Continue His Football Career: Weed
 
Green Smoothie Recipes
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WOD

 

LI Strength:

2KB Front Squat x6
Goblet Rack Lunge x6/leg
OH Squat Practice
 

LI Conditioning:

Alternating EMOM 12 Minutes:
20 Air Squats
25 Kettlebell Swings
75 Single Unders
12 Burpee Sprawls
 

LII Strength:

Snatch Push Press + Heaving Snatch Balance
3+3, 4 sets
 

LII Conditioning:

Alternating EMOM 12 Minutes:
30 Air Squats
25 Kettlebell Swings
50 Double Unders
12 Burpees
 
Rx: M – 28kg | F – 20kg
 

9 May 18

lukas rack jerk ejbb shirt
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CFSS Partner Throwdown goes down next Saturday (12 May) @ 9AM with a cookout to follow. Full event details here; link to sign up online here!

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CrossFit.com | Out of the Box, Ep. 5: Hyderabad (Video)
 
The Marathon World Record Holder the World Forgot
 
Bamboo Beef
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WOD

 

LI Strength:

Push Press 4×4
Flexed Arm Hang x4-5 sets
 

LI Conditioning:

5 Rounds – Every 2:30 Minutes:
6 Cycles
2KB Deadlift
2KB Clean
2KB Push Press
2KB Front Squat
 

LII Strength:

Push Press + Jerk
4 sets, 1+3 reps
 

LII Conditioning:

5 Rounds – Every 2:30 Minutes:
5 Deadlift
5 Hang Power Clean
5 Push Jerk
5 Back Squat
 
-Score is the lightest weight used-
 
Suggested Rx: M – 165# | F – 113#
 

8 May 18

mueller snatch catch
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CFSS Partner Throwdown goes down next Saturday (12 May) @ 9AM with a cookout to follow. Full event details here; link to sign up online here!

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Harrison Maurus 275kg/605# Back Squat PR (Video)
 
Exercise Could Lower Your Chances of Getting Heart Disease Even if You’re Genetically at Risk
 
Carrot Cake Protein Balls
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WOD

 

LI Strength:

Deadlift 4×4, :03 eccentric
Rope Pull Up Practice x3-5
 

LI Conditioning:

Partner WOD – AMRAP 10:00:
12 2KB Front Squats
18 Ball Slams
Kettlebell Swings (Heavy)
 

LII Strength:

TNG Deadlift
x5, 2 sets every 3:00
 

LII Conditioning:

Partner WOD – AMRAP 10:00:
12 Overhead Squats
8 Box Jumps
4 Rope Climbs
 
-One person working at time. Partition as needed-
 
Rx: M – 115#/24″ | F – 75#/20″
Rx+: M – 135# | F – 93#
 

7 May 18

April '18 PR Board

April PR’s are in the record books! Set goals, smash them, rejoice, repeat. What are you going to improve upon before summer begins? Reflect, write it down, and get after it!

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Cynthia Gauthier: Living in the Fast Lane (Video)
 
Is Group Fitness Replacing Religion?
 
Ginger-Scallion Chicken
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WOD

 

LI Strength:

Front Squat 5×3
OH Plate Hold x:30
 

LI Conditioning:

AMRAP 12 Minutes:
10 Hang Dumbbell Power Snatches (total)
10 Dumbbell Goblet Squats
15 Sit Ups
200m Run
 

LII Strength:

Back Squat
x5, 4 sets every 2:00
 

LII Conditioning:

AMRAP 12 Minutes:
10 Dumbbell Snatches (total)
10 Ball Slams
15/12 Push Ups
200m Run
 
Rx: M – 50DB/35# | F – 35DB/25#
 

6 May 18

sandbags b&w
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CFSS Partner Throwdown goes down next Saturday (12 May) @ 9AM with a cookout to follow. Full event details here; link to sign up online here!

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The Daily Routines of 12 Famous Writers
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WOD

 

LI Strength:

Flexed Arm Hang / Banded Pull Up x5
Turkish Get Up L/Rx2
 

LI Conditioning:

AMRAP 14 Minutes:
8 Lateral Jump Burpees
8 Sandbag Front Squats
8 Ring Rows
Unloaded Sled Push (High/Low)
 

LII Strength:

Pull Up / Weighted Pull Up
Turkish Get Up L/Rx2
 

LII Conditioning:

AMRAP 14 Minutes:
10 Sandbag Burpees
10 Alternating OH Plate Lunges
10 Ring Rows
Unloaded Sled Push (High/Low)
 
Rx: M – 60#/45# | F – 40#/25#
 

5 May 18

May '18 Elements Grads

New Elements grads Shantel, Lilay, Nathan, Sonja, Sami, Latoya, and Sol: official ball slammin’, ‘bell swinging, studs! Great job, guys!

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CrossFit.com | Out of the Box, Ep. 4: Singapore (Video)
 
The Science Behind the Perfect Discus Throw
 
Sheet Pan Chicken with Cauliflower Rice, Olives and Feta
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WOD

 

LI Strength:

Dumbbell Goblet Squat x10
Hang Dumbbell Power Snatch x6 / arm
 

LI Conditioning:

AMRAP 15 Minutes:
200m, 300m Run
50, 100 Single Unders
250m, 350m Row
 

LII Strength:

Kettlebell Goblet Squat x10
Dumbbell Power Snatch x6 / arm
 

LII Conditioning:

For time:
200m, 300m, 400m, 300m, 200m Run
50, 100, 150, 100, 50 Single Unders
250m, 350m, 500m, 350m, 250m Row