September - 2020

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WOD for Wednesday, Sep 30:

1 REP MAX TEST! Front Squat Complete 6 sets of 1 Work to establish a 1 Rep Max Rest 2-3 minutes between sets after you pass 85% METCON 21-15-9 Thruster 55/75 (45/65) Cal Bike You've put in the work...You got this!

WOD for Tuesday, Sep 29:

METCON 18 minute AMRAP 50/60 Cal Row 40 Sit ups 30 Pushups 15 Power Cleans 105/155 (95/135) You've already done the "studying!" Don't forget we test 1RM Front Squats Tomorrow (Wednesday)!!

WOD for Monday, Sep 28:

GYMNASTICS TEST! 8 minutes Establish max handstand hold Must stay within a 4 x 4 area (Scale to 3 attempts at a Max Wall Facing or Pike Box Handstand Hold.) METCON 3 Rounds 12 Pull ups 15 Shoulder to Overhead 75/115 (65/95) 18 Box jumps Just like the Games Athletes do it!

SATURDAY! CFS Community Day!

Come out tomorrow for our Community Day! Bring your Friends & Family! Come out to spectate or participate! Beverages and snacks, post event. Social Distancing will be maintained. Regular class at 0700, only! Please arrive between 0900-0930. See you there!

Don’t Forget!

THIS SATURDAY IS COMMUNITY DAY! Please plan on arriving between 0900-0930, we’ll be kicking off the event promptly! See You There!! (Regular class at 0700 only.)

WOD for Friday, Sep 25:

ISABEL 30 reps Snatch 95/135# ACCESSORY Complete 2-3 sets :30 L-sit 10-12 banded Hi to Low Wood Chop (ea. side) 15 Banded A’s 15 Banded T’s A "FUN" little WOD!

WOD for Thursday, Sep 24:

METCON 13 minute AMRAP > Buy in: 1 mile (Scale to 1200m run if over 9 min mile) Then in remaining time: 3 DB Thrusters 35/50 3 Chest to Bar Pull-ups 6 DB Thrusters 6 C2B pull-ups 9 DB Thrusters 9 C2B pull-ups 12,12, 15,15, etc. **Score A = mile time **Score B = Rounds and reps "No. It really Was my Rest Day!"

WOD for Wednesday, Sep 23:

GYMNASTICS EMOM 4 Sets of: A) Handstand progressions Wall walk + 15-25 sec hold 20-40 sec Wall Facing HS Toe Tap 2-3 Cartwheels 2-3 Freestanding HS Hold B) 8-12 Push-up Renegade Row C) 45-60 sec Chinese Supine Plank METCON 7 minute AMRAP 5/8 Ring Dips (modify w/10 bench dips) 15 Burp Box Jump Overs 20/24” Stronger everyday.

WOD for Tuesday, Sep 22:

METCON 5 Rounds 12 Toes to bar 400/500m Row 8 Hang Power Snatch 65/95# (55/75) Happy Tuesday!

WOD for Monday, Sep 21:

PRIMARY STRENGTH Front Squat 6 x 2 Working between 80-90% Establish a new 2RM! METCON 9-15-21 Wall balls 14/20# Alt Single DB Devil Press 35/50# (25/40)

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2 3

Monday, April 12

Sunday Funday! April 11:

Saturday, April 10

Friday, April 9

Thursday, April 8

Wednesday, April 7

Tuesday, March 6

Monday, April 5

This is Not an April Fool's Day Prank!

Blessed Easter Sunday! April 4:

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