Monday, June 30, 2014

Tuesday July 1st, 2014

Strength:  Deadlift, 1 x 2 @ 45%, 1 x 2 @ 65%, 4 x 5 @ 70% 

WOD:  12 Minute AMRAP

             1  Rope Climb
             15 Wall Balls
             200 Meter Run

Finisher:  50 Back Extensions (Superman or GHD)


Fourth of July schedule is as follows:  8:00 - 9:00 Open Gym and 9:00 - 10:00 am Team WOD.  If there are too many people at 9:00 am, a 10:00 am will be opened up.  Please be sure to sign up on Zen.

Sunday, June 29, 2014

Monday June 30th, 2014

Strength:  Bench Press, 1 x2 @ 45%, 1 x 2 @ 65%, 4 x 5 @ 70% 

WOD:  15 Minute AMRAP

             5 Ring Dips
             10 Toes to Bar
             15 Double Unders

Finisher:  25 Chin Ups


Be sure to check out the great Mud Volleyball pictures from this weekend on the Athlete's Page.  If  for some reason you are not on the Athlete's Page, be sure to let a Coach know so we can add you.  

Friday, June 27, 2014

Saturday June 28th, 2014

Saturday TEAM WOD:  



There will NOT be a Team WOD this Saturday.  Barbell Club/Open Gym will be held from 7:30-9:30.  Several CFSG Teams will be participating in the Mud Volleyball tournament being held by The Oswego Optimist Club.

Thursday, June 26, 2014

Friday June 27th, 2014

Strength:  Push Press, 6 x 5 @ 65% of 1RM
 
WOD:   10-9-8-7-6-5-4-3-2-1

              Push Jerk (130/85)
              Slam Balls
              Skier over Barbell (2-sided)

Finisher: 25 Chin Ups


Wednesday, June 25, 2014

Thursday June 26th, 2014

Strength:  Power Snatch, Work up to 3 RM

WOD:   “Just for Meg” Tabata:

               Hang Power Snatch (75/50)
               Double Unders
               Burpees
               Kettle Bell Swings, Russian (54/35)

Note:  8 Tabatas of 20 seconds work/10 seconds rest for each movement.

Finisher: 50 Back Extensions



Tuesday, June 24, 2014

Wednesday June 25th, 2014

Strength:   Back Squat, 6 sets of 5 @ 65% of 1RM

WOD:  3 Rounds for Time:

             400 Meter Run
             1 Bear Complex (115/75)
             
Note:  Bear Complex and 7 Cycles of:
            Power Clean, Front Squat, Push Press, Back Squat and Push Press

Finisher:  5 x Max Effort Ring Dips


Hmm....we may be able to relate to this bear tomorrow!  Save the Date: Saturday, July 19th will be our 1 year Anniversary Celebration. More information will be coming at you soon but definitely put this on your calendars.

Monday, June 23, 2014

Tuesday June 24th, 2014

Strength:   4 Sets of:

                1   Strict Weighted Pull-Up (AHAP)
                3   Strict Body Weight Pull-Ups
                5   Kipping Pull-Ups

       *Rest as needed between sets.
       **Scale Weighted and Strict to Negatives

WOD:  “Wittman”  - 7 Rounds for Time (will have a cap)

              15   Kettle Bell Swings, American (53/35)
              15   Power Clean (95/65)
              15   Box Jumps (24/20)

Finisher:   Foam Roller




Sunday, June 22, 2014

Monday June 23rd, 2014

Strength:  Bench Press, 6 sets of 5 @ 65% of 1RM

WOD:  10 min AMRAP

            (Ascending Ladder - 1, 2, 3, 4, etc)
            Plyo Push Ups (45/25)
            Burpee Pull Ups

Finisher:  3 Rounds (not for time)
             
            20 Twisted Wall Balls (2-sided)
            20 Ab Mat Sit Ups



To quote Coach Rebecca, " I'm excited to try this one!"  I'm guessing this is going to be a great Monday workout.

Friday, June 20, 2014

Saturday June 21st, 2014

Saturday TEAM WOD

             With a Partner

             400 Meter Run
             30 Power Snatches (95/65)         
             40 Burpees
             50 Plate Get Ups (35/15)
             40 Front Rack Lunge Steps (95/65)
             50 Barbell Floor Wipers (95/65)
             40 Burpees
             30 Squat Clean Thrusters/Clusters (95/65)
             400 Meter Run

Partners will run together and split reps any way they would like.


Thursday, June 19, 2014

Friday June 20th, 2014

Strength:  Push Press and Push Jerk, Find 1 RM’s

WOD:   12 Minute AMRAP:

              5   Shoulder to Overhead (115/75)
              10  Deadlifts (115/75)
              15  Wall Balls (20/14)

Finisher: 4 x Sled Push (180/90 added to sled)


In case anyone has missed it or may not  have heard, we have new shirts and tanks available.  They are pretty sweet!  

Wednesday, June 18, 2014

Thursday June 19th, 2014

Strength:  Muscle-Up Progression Work

WOD:   3 Rounds for Time:

              50 Double Unders
              10 Barbell Floor Wipers (2 count)
              200 Meter Run
              15 Good Mornings (65/45)

Finisher:  Accessory Work of your Choice


I bet there was a lot of internal talking to yourselves going on today.  However, you got in there, gave it your all, and that's all that matters.  Great job everyone on a tough Benchmark WOD!  

Tuesday, June 17, 2014

Wednesday June 18th, 2014

Strength:   Kipping Tutorial

WOD:  "Angie" -  Benchmark WOD

             100 Pull Ups
             100 Push ups
             100 Ab Mat Sit ups
             100 Air Squats

Finisher:  Band Stretches


Monday, June 16, 2014

Tuesday June 17th, 2014

Strength:   Front Squat, Find 1 RM

WOD:  For Time:

            21 Deadlifts (205/135)
            21 Kettle Bell Swings, American (53/35)
            400 Meter Run
            15 Deadlfits
            15 Kettle Bell Swings
            400 Meter Run
            9 Deadlifts
            9 Kettle Bell Swings
            400 Meter Run


Finisher:   Foam Roller


Your coaches believe you all proved this today!  With all the chatter about the run, you all brought your A game and gave it your all.  You should be proud and definitely share your accomplishments. We love hearing it!  

Sunday, June 15, 2014

Monday June 15th, 2014

Strength:  Clean 3-3-3-3-3 @ 80% of 1RM

WOD:   20 Minutes to Complete the Following:

              1 Mile Run then
              Find 1RM Clean and Jerk (in remaining time)


Finisher:   50 Superman or GHD Back Extensions



Do I need to remind you never to skip a Monday workout?  Don't skip this one!  You just may surprise yourself.  There has also been a schedule change which is reflected in Zen.  CFSG will now have Open Gym on Monday, Wednesday and Friday evenings.  Be sure to sign up and get some work in.

Friday, June 13, 2014

Saturday June 14th, 2014

Saturday TEAM WOD

         20 Minute AMRAP with a partner

         10 Weighted Overhead Walking Lunge Steps (35/25)
         20 Ab Mat Sit Ups
         10 Shoulder to Overhead (115/75)

*Partner 1 completes one movement and then Partner 2 completes the next etc.



Thursday, June 12, 2014

Friday June 13th, 2014

Strength:  25 Dead Hang Pull Ups 

WOD:   3 Rounds:

             20 Thrusters (75/55)
             50 Double Unders
             Rest 30 Seconds

Finisher: 5 x Max Effort Ring Dips



Oh Charlie Brown!  If the date doesn't scare you, then how about this fun fact:  A "creepy full honey moon" will be present early Friday morning.  It will not happen again until June 13, 2098!

Wednesday, June 11, 2014

Thursday June 12th, 2014

Strength:  Deadlift, 2 sets of 3 @ 80%, 3 sets of 3 @ 85%

WOD:   EMOM - 14 Minutes

            Even Minutes:  5 Overhead Squats (AHAP)
            Odd Minutes:  10 Bar-Facing Burpees

Finisher:  1 Minute Max Effort T2B



Tuesday, June 10, 2014

Wednesday June 11th, 2014

Strength:   25 Chin Ups

WOD:  Eight Ball 
            8 Rounds for Time (Will have a Time Cap)

            8 KB Swings (53/35)
            8 Pull Ups
            8 Box Jumps (24/20)
            8 Thrusters (95/65)
            8 Knees to Elbows
            8 Deadlifts (205/135)
            8 Push ups
            8 Push Press (95/65)

Finisher:  Foam Roll/Lacrosse Ball


Monday, June 9, 2014

Tuesday June 10th, 2014

Strength:   EMOM for 8 Minutes, 1 Squat Clean + 1 Front Squat + 1 Push Jerk

WOD:   3 Rounds of:

              30 Kettle Bell Swings, (53/35)
              20 Ab Mat Sit Ups
              10 Clean and Jerks (135/95)

Finisher:   2 x 3 TGU’s each side




Right???  How appropriate is this for most of us?  I love Kevin's post today: "When having a bad day, just get in the car and drive to the Box."  Couldn't agree more!  

Sunday, June 8, 2014

Monday June 9th, 2014

Strength:  Bench Press, 2 sets of 3 @ 80%, 3 sets of 3 @ 85%

WOD:   3 Rounds, 1 Minute each Station:

             Rope Climb
             Ab Mat Sit Ups
             Farmer’s Carry w/ KB’s (53’s / 35’s)
             Bench Press (95/65)
             Rest

Finisher:   50 Push Ups



Barbell Club - "Realization Week."  If you missed Joe's inspirational post, be sure to check it out on the Facebook Page.

Friday, June 6, 2014

Saturday June 7th, 2014

Saturday TEAM WOD: 

      25 Minute AMRAP with a Partner:

      6  Bar Facing Burpees
      12  Ground to Overhead (65/65)
      18  Double Unders

Note:  One Partner runs 400 Meters while the other works on AMRAP.  Partners switch when return from run.


After TEAM today, it's moving day for Jimmy.  Bring some muscles with you and join us as we move a good friend into his new home.

Thursday, June 5, 2014

Friday June 6th, 2014

Strength:  15 Minutes for Accessory/Skills Work

WOD:  15 Minute AMRAP:

            10 Pull Ups
            15 Wall Balls
            200 Meter Run

Finisher:  100 Ab Mat Sit Ups




Wednesday, June 4, 2014

Thursday June 5th, 2014

Strength:  7 Minute EMOM, 3 Hang High Pulls, 2 High Hang Snatch, 1 Snatch Balance

WOD:  4 Rounds for Time: 

            10 Snatches (75/55)
            30 Double Unders
            10 Knees to Elbow
            15 Push Ups

Finisher:  Foam Roller


For anyone who missed the post and available this Saturday after TEAM, we will be helping Jimmy move!  More information will be forthcoming, but I know we can bring the "muscle" to get Jimmy moved into his new place.



Tuesday, June 3, 2014

Wednesday June 4th, 2014

Strength:  Back Squats, 5 x 8 @ 60% of 1RM (last set AMAP)

WOD:  For Time -

            50 Back Squats (115/75)
               -then-
            18-15-12-9-6-3
            Kettle Bell Swings, American (53/35)
            Box Jumps (24/20)

Finisher:  50 Back Extensions (Superman or GHD)


Welcome home to the Mexico Crew!

Monday, June 2, 2014

Tuesday June 3rd, 2014

Strength:  Clean and Jerk.  3-3-3-3-3 (Work up to 80% of 1RM)

WOD:  5 Rounds for Time

            20 Russian Twists, 2-Count (44/26)
            12 Goblet Squats (44/26)
            8 V-Ups

Finisher:  3 x Max Effort Ring Dips




Sunday, June 1, 2014

Monday June 2nd, 2014

Strength:  Strict Press, 5 x 8 @ 60% of 1RM (last set AMAP)

WOD:  3 Rounds, 1 Minute Stations

            Slam Balls
            Skiers over Barbell
            Push Press
            Ab Mat Sit-Ups
            Rest

Finisher:  Band Mobility


Greetings from Mexico! I've heard rumors of running on the beach (no broken ankles) and a WOD.  Do they realize they are suppose to relax?  Mittens....we need one from you next!