Friday, September 30, 2016

Saturday, October 1, 2016

Team WOD:  25 Min AMRAP with a Partner



                       60 Box Jumps (24/20)
                       50 Pull Ups
                       100 Walking Lunges
                       30 Push Ups
                       100 Double Unders
                       100 Air Squats

                       *one partner works while the other rests


Reminder, the CFSG golf outing is tomorrow at noon. I hope everyone has a great time and please thank Luke for all his hard work putting this event together.

Thursday, September 29, 2016

Friday, September 30, 2016

Skill:  Full Burgener Warm Up

Strength:  Snatch, Build up to WOD weight

WOD:  For Time

            30 Double Unders
            15 AbMat Sit Ups
            7 Power Snatch (115/75)
            30 Double Unders
            15 AbMat Sit Ups
            6 Power Snatch (115/75)
            *Continue descending until 1 Power Snatch is completed


The first competition WOD was released today! Make sure to check the Facebook page for details.

Wednesday, September 28, 2016

Thursday, September 29, 2016

Strength:  Front Squat, 4x6
                 60-65-70-75% of 1RM
                 4 second descent-1/4 up-explode to lock out

WOD:  3 Rounds

             20 Goblet Squats (53/35)
             20 KB's, Russian (53/35)

Finisher:  200 Meter Farmer Carry (25/15)

Please welcome our newest athlete, Mary Ann! She finished foundations tonight and will be joining our classes soon. She will be chasing her son Drew down in runs in no time!

Tuesday, September 27, 2016

Wednesday, September 28, 2016

Strength:  Turkish Get Ups, 3x3 Each Side

WOD:  15 Minute AMRAP

            200 M Run
            7 Pull Ups
            7 Ring Dips
            7 T2B

Finisher:  100 Push Ups For Time


Thanks so much to Dale for coming in to answer all of our questions tonight! We are very lucky to work with this company and be able to offer their incredible products to our athletes. If there are any questions about purchasing anything please talk to C. Rebecca.

Monday, September 26, 2016

Tuesday, September 27, 2016

Warm Up:  5 Minute AMRAP

                   10 Burpees
                   5 Wall Ball Squat Clean Thrusters (14/10)
                   10 Jumping Jacks

Skill:  Review Clean and Jerk, Mobility

WOD:  Clean and Jerk, Find 1RM

Finisher:  Leg Raise Tabata

Make sure to fuel up tonight/tomorrow and come in ready to lift HEAVY! I always love these classes. The PR's are great to see but even better is the support you all give each other.

Sunday, September 25, 2016

Monday, September 26, 2016

Skill:  500 M Row (max effort)

WOD:  4 Rounds

            10 Front Rack Lunges (95/65)
            10 Box Jumps (24/20)
            20 Jumping Air Squats
            2 Minute Rest

Finisher:  Foam Roll Legs


Dale from UR will be at the box Tuesday night to answer any questions you may have about supplements and how they can help you reach your goals. UR has multiple products and Dale can make sure you are taking what is best for you. Please plan to stop in and take advantage of this opportunity.

Friday, September 23, 2016

Saturday, September 24, 2016

Team WOD

20 Minute AMRAP with a Partner:

10 Thrusters (115/75)
20 Box Jumps (24/20)
10 Overhead Squats or Front Squats (115/75)
20 Burpees
30 Kettle Bell Swings, AM (53/35)




Happy birthday CC!

Thursday, September 22, 2016

Friday, September 23, 2016

Strength:  15 Minute EMOM, Alternating

                 5 Strict Chin Ups, weighted
                 10 Push Ups
                 10 Knees to Elbows

WOD:  8 Minute AMRAP

             8 Box Jumps (24/20) *RX is jumping
             8 KB's, American (53/35)
             8 Walking Lunges-per leg

Finisher:  Max Wall Sit


Congrats to Noah for conquering his fear and getting back up the rope tonight. He made a promise to his son Jack and he kept his word. Every climb seemed to get easier and easier. Great job!

Wednesday, September 21, 2016

Thursday, September 22, 2016

Skills: Rope Climbs

WOD: 20 Minute AMRAP

            400 M Run
            10 Burpees
            1 Rope Climb

Finisher: 3 x 20 Russian Twists



For those of you interested in taking the Oly Class, C. Kelsey now has two options available. The sessions will be held on both Thursdays and Saturdays at 10:30. There is a sign up sheet on the shelf by the whiteboard. Classes begin the first week of October and run through the first week of December. Get your name on the list!

Oh...don't forget your long socks!


Tuesday, September 20, 2016

Wednesday, September 21, 2016

Strength:  9 Minute EMOM, Every 90 Seconds

                3 Snatch Balances + 5 Sotts Press

WOD:  21-15-9

             Overhead Squats (95/65)
             Chest to Bar Pull Ups

Finisher:  Max Plank Hold


I loved seeing the board full of mile PR's! The highlight of my day was seeing Zeke's facial reaction upon realizing he had beat his previous time by over two minutes. Great Job!

Monday, September 19, 2016

Tuesday, September 20, 2016

WOD 1:  1 Mile time trial

WOD 2:  Annie

               50-40-30-20-10

               Double Unders
               AbMat Situps

Finisher:  GHD Clinic


Early Birds, as it will still be dark during your class please dress appropriately. We will have plenty of reflectors but extra bright colors is always helpful. Be sure to find your last time and push yourselves a little harder tomorrow.  Happy running!
              

Sunday, September 18, 2016

Monday, September 19, 2016

Strength:  8 Minute EMOM

                 1 Clean Deadlift + 1 Clean Pull + 1 Squat Clean
                 *start at 60% and increase every two minutes

WOD:  Elizabeth

            21-15-9

            Clean (135/95) power or squat
            Ring Dips


I am going to do something a little different and give everyone extra notice that Tuesday we will be running a timed mile. We have spent months running and I am certain that the times will be faster than our last test in Spring. Make sure to bring running shoes if you need them. This is not a day you want to cherry pick. We need to test all different facets of our fitness from time to time. Have fun!

Friday, September 16, 2016

Saturday, September 17, 2016

Team WOD:  25 Minute AMRAP with a Partner

                      Double Grace, 60 Clean and Jerks (135/95)
                      800 M Run, together
                      Remaining Time, Alternating Rds of "Cindy"
                       *5 Pull Ups, 10 Push Ups, 15 Air Squats


We have done this team wod before and it was very popular. If you have never made it in on a Saturday get your butt there tomorrow! There is no need to have a partner ahead of time and this is a great way to meet athletes you might not normally cross paths with. Have a great weekend!

Thursday, September 15, 2016

Friday, September 16, 2016

Strength:  3 Minute AMRAP

                1 Strict Press (75%)
                3 Push Press
                5 Push Jerks

WOD:  5 Rounds

            10 SDHP (95/65)
            10 Shoulder to Overhead (95/65)
            200 M Run

Finisher:  Max AbMat Sit Ups in 2 Minutes


Congrats to Tim and Noah who both bettered their 16.3 score by multiple rounds. Nicely done, gentleman!!

Wednesday, September 14, 2016

Thursday, September 15, 2016

Strength:  10 Minute EMOM

                 1 High Hang Power Snatch
                 1 Above Knee Power Snatch
                 1 Full Power Snatch

WOD:  Open 16.3

             7 Minute AMRAP
             10 Power Snatch (75/55)
             3 Bar Muscle Up's

             Scaled 16.3

             7 Minute AMRAP

             10 Power Snatch (45/35)
             5 Jumping C2B Pull Ups


Open Retest!! We have seen multiple athletes improve their bar muscle ups or get them for the first time since the Open so I can't wait to see the scores on this one. Reminder, the scaled version is just one possibility. The coaches will have many options for you to get the best workout possible. Have fun!

Tuesday, September 13, 2016

Wednesday, September 14, 2016

Warm Up:  5 Minute AMRAP

                   15 Air Squats
                   15 KB's, AM (53/35)

                   -then-

                   3x10 Slow Good Mornings

WOD:  Deadlift, Find 1RM

            8 @ 50%
            5 @ 60%
            3 @ 70%
            1 @ 80%
            1 @ 90%
            1 @ 100+%


Deadlift Max!! I know this is a day many athletes look forward to. Come in tomorrow ready to crank the music and lift heavy. I can't wait to see a board full of PR's

Congrats to the Lurong group on completing the first benchmark WOD. Great job, guys!

Monday, September 12, 2016

Tuesday, September 13, 2016

Strength:  Bench Press
                 3-3-3-3-3 (4 count down, 1/4 up at bottom)

WOD:  For Time

            100 Double Under Buy In

            -then-

            21-15-9
            Wall Balls (20/14)
            Push Ups

            -then-

            100 Double Under Cash Out

Finisher:  3 x Max Reps Ring Dips


Today officially kicked off The Lurong Paleo Challenge. The athletes spent the weekend meal prepping and I know they are all set to have a fantastic first week. This time we have our largest group with 25 athletes!

Tomorrow at 6pm we will be having a special Lurong class in the new space. Please poke your head in to cheer everyone on as they tackle the benchmark wod!

Sunday, September 11, 2016

Monday, September 12, 2016

WOD:  9/11 Tribute WOD

            For Time

           2001 M Row or Run (1.25 miles)
           11 Box Jumps (30/24)
           11 Thrusters (115/75)
           11 Burpee C2B Pull Ups
           11 Power Cleans (115/75)
           11 HSPU's
           11 KB's (70/53)
           11 T2B
           11 Deadlifts (115/75)
           11 Push Jerks (115/75)
           2001 M Row or Run (1.25 miles)


Every single Hero WOD we do has significant meaning and is meant to serve as a tribute to the fallen. They are intended to make you suffer and test your mental and physical preparedness. They simulate a minute fraction of what our nations heroes feel as they put their lives on the line to defend our rights and freedoms. As the workout gets incredibly hard and we want to quit it is the knowledge that these brave men and women did NOT quit that pushes us through. They did the job that only the bravest and most selfless can. They sacrificed their lives for ours.

There is no day and no Hero WOD that this is more true of than tomorrow's because of the 2,977 lives that we honor 2,563 were civilians. They didn't sign up to serve and protect. They were no different than each of us. They were investment bankers, janitors, kitchen staff and even caregivers. They were going about their lives like it was an ordinary day without knowing they were about to pay the ultimate price simply because they were Americans. The 71 police officers and 343 firefighters that we honor are the bravest of brave. They ran up the stairs to their death to save the lives of these men and women. They honored the oath they had taken and proved exactly why the men and women in those professions should be hailed as heroes.

As the WOD gets difficult tomorrow and you want to stop I am asking that you remember where you were on that fateful day. Put yourself back into that moment and remember how very lucky we are. Remember the 2,977 families that have not been complete since that day. Finish the WOD for the fathers, mothers, sons, daughters, friends that weren't allowed to simply finish their day.

Friday, September 9, 2016

Saturday, September 10, 2016

Part 1 - Lift Up Autism Solo WOD

"Luke"
5 Minute AMRAP:
4 Power Cleans (155/105)
24 Double Unders
10 Pull-Ups

-Rest 5 Minutes-

Part 2 - Team WOD

20 Minute AMRAP with a Partner:
30 Lunge Steps
20 Box Jumps (24/20)
10 Wall Balls (20/14)
5 HSPU's

One Partner runs 400 M while the other works on the AMRAP.






Today will be a little different than our usual Team Saturday. Before we jump into the partner WOD, we will spend 5 Minutes doing the WOD "Luke", which was created in 2013 to support the Autism community in a worldwide event called LiftUpLuke.

This event specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals worldwide.

Many of our athletes have already made donations to the cause, and will be at the box to participate. This event is NOT simply about donations though, and you are not required to donate. The idea behind "Luke" is to create awareness, just by participating. So, please try to attend. See you all at the box!



Thursday, September 8, 2016

Friday September 9, 2016

Strength:  Strict Press, Find 1RM

WOD:  12 Minute Time Cap

             100 Burpees
             100 KB's, AM (53/35)

             *Break up the movements and reps any way you want

Finisher:  100 AbMat Sit Ups


Shout out to Leanne for not only RX'ing today's tough WOD but doing so in a very speedy fashion. Leanne is relatively new to CFSG and is getting stronger pretty much by the minute. I can only imagine what the next few months hold for this badass!

Wednesday, September 7, 2016

Thursday, September 8, 2016

Strength:  Front Squat, 5x3 (AHAP)

WOD:  For Time

            3 Rounds of Cindy
            1 Round of DT
            2 Rounds of Cindy
            1 Round of DT
            1 Round of Cindy
            1 Round of DT

            *Cindy: 5 Pull Ups
                          10 Push Ups
                          15 Air Squats

             *DT: 12 Deadlift (155/105)
                       9 Hang Power Clean
                       6 Push Jerk

Congrats to Brian on his first RX tonight! This WOD was no joke and the heat really upped the difficulty factor. Great job, Brian!

Tuesday, September 6, 2016

Wednesday, September 7, 2016

Strength:  10 Minute EMOM, Alternating
                 5 Strict Pull Ups (weighted if needed)
                 10 T2B

WOD:  3 Rounds

            20 DU's
            21 Wall Balls (20/14)
            20 DU's
            15 Box Jumps (24/20)
            20 DU's
            9 Wall Ball Squat Cleans (20/14)

Finisher:  Ab Circuit Not Timed

                3 Rounds
                10 Russian Twists (2 Count)
                20 Flutter Kicks (2 Count)
                30 Second Plank Hold

A huge shout out to everyone who came in today in spite of the heat! Please remember to drink extra water tonight and tomorrow. Hopefully we have cooler days in our near future!

Monday, September 5, 2016

Tuesday, September 6, 2016

Strength: Hang Power Snatch 3-3-3-3 (work up to heavy)

WOD: For Time

            1000 M Row
             -then-
             30 Power Snatch (75/55)
             20 Ring Dips
             20 Power Snatch
             15 Ring Dips
             10 Power Snatch
             10 Ring Dips

Finisher: Should Mobility with Bands


This beautiful girl is Nora. She is a 3 month old Neapolitan Mastiff that was born with her knee caps in the wrong place. As a result, Nora is unable to bend her knees and is barely able to get around. One of our athletes, Susan Zohner, is a blessing for these gentle giants. Suz is a Vet Tech that works with an organization called Just Giants. Her family fosters homeless dogs, many of which are going through medical procedures, and they greatly benefit from her medical knowledge. Once they are healed, Suz and her family send them off to their forever home. These dogs often spend time at the box, and we all love to see them!

Please take a look at the Just Giants website, and see how you can help these beautiful animals!

Just Giants






Sunday, September 4, 2016

Monday, September 5, 2016

Labor Day Team or Solo WOD

"Hotshots 19"

6 Rounds for Solo / 30 AMRAP with a Partner:

30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400 M Run

If done as a partner WOD, run the 400 Meters together, split the reps. Time cap of 40 minutes for those that do it Solo.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. Today we will be doing the "Hotshots 19" Hero WOD in their honor.






Friday, September 2, 2016

Saturday, September 3, 2016

With a Partner, Complete 2 Rounds:

50 Box Jumps (24/20)
50 Pull Ups
50 Walking Lunges
50 Kettle Bell Swings, AM (53/35)
50 Wall Balls (20/14)
50 Row, Calories
50 Ab Mat Sit Ups
50 Burpees

One Partner works while the other rests. Split reps in any way.



Two reminders:

1) The parking lot will be closed most of the weekend, opening back up on Monday. Please park on the street, opposite side of the hydrants. The lot SHOULD be available for Team Saturday.

2) Monday is Labor Day! We will be doing a Hero WOD which can be done solo or as a team. Our hours will be the same as Saturday's.

7:30-9:30 Open Gym
9:30 Labor Day Hero WOD

We will be closed the remainder of the day. The weekend will be our regular hours.

Thursday, September 1, 2016

Friday September 2, 2016

Strength:  8 Minute EMOM, Alternating

                10 Strict Press @ 45% 1RM
                15-20 Superman

WOD:  "Nate"

              20 Minute AMRAP

              2 Muscle Up's
              4 HSPU's
              8 KB's, AM (70/53)

              Nate Alternative

              6 Burpee Pull Ups
              12 S2OH (115/75)
              24 KB's, AM (53/35)

Finisher:  Shoulder Mobility with Bands




Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Once again C. Joe has chosen to celebrate his birthday (technically Sunday) with this Hero WOD. We all know how important these wods are to Joe and I love that he chooses to honor the fallen and pay his respects on this day. This particular WOD can be daunting. It is high skill and a heavy kettlebell. This isn't a WOD that Joe walked in  on day one being able to RX. It has taken a lot of hours of hard work and determination. Each year we see more "RX's" on the board. We get to see that hard work pay off for more and more athletes. As you come in tomorrow tackle this WOD the way C. Joe does push a little harder, get that extra rep when you want to stop, and remember that this 20 minutes of "pain" is only a small fraction of what Nate felt on February 4th.

Happy 40th birthday, C. Joe!