Monday, October 31, 2016

Tuesday, November 1, 2016

Strength:  Front Squat

                 5 @ 65%
                 3 @ 75%
                 1+ @ 80%
                 AMAP @ 65%

WOD:  8 Minute AMRAP

             12 Wall Ball Squat Cleans (20/14)
             12 Knees to Elbows
             12 Wall Ball Bear Hug Lunges (20/14)

Finisher:  Ab Circuit

October was a huge month for PR's! I can't wait to see what this month will bring. Remember any and all PR's can go on this board. There is nothing too small to be celebrated. It's okay to brag on yourselves here. Great job, everyone!

Sunday, October 30, 2016

Monday, October 31, 2016

Strength:  Push Press

                3 @ 60%
                3 @ 70%
                3+ @ 80%
                AMAP @ 60%

WOD:  For Time

            2 Rounds

            400 M Run
            15 HSPU's

            -then-

            2 Rounds

            15 Push Jerk (115/75)
            15 Pull Ups

Finisher: Ring Dips, 5 x Max Reps


Congrats to all the Lurong participants who wrapped up the challenge today. Everyone did great and I am so proud of how dedicated you all were!

Saturday, October 29, 2016

Saturday, October 29, 2016

Team WOD:  For Time with a Partner

                       400 Double Unders
                       200 Front Rack Lunge Steps (115/75)
                       100 Shoulder to Overhead (115/75)
                       50 Hang Squat Cleans (115/75)

                       *split work in any way


Thanks so much to Jamie and Lisa for another great party! Have a great weekend, everyone!

Thursday, October 27, 2016

Friday, October 28, 2016

Strength:  Box Step Ups (95/65)
                 5x10 Alternating (5 each leg)

WOD:  15-12-9-12-15

             KB's, AM (53/35)
             Box Jumps (24/20)
             Wall Balls (20/14)

Finisher:  Tabata Hollow Holds

 The 6 and 7pm classes along with the evening endurance class have been canceled just for tomorrow. Be sure to stop by the White's Halloween party! Saturday and Sunday hours will be normal.

Wednesday, October 26, 2016

Thursday, October 27, 2016

Strength:  10 Minute EMOM, Alternating

                 5 Bar Muscle Ups (scale 5 strict pull ups)
                 10 Ring Dips

WOD:  3 Rounds

             10 Chest to Bar Pull Ups
             50 Air Squats
             50 AbMat Sit Ups

Finisher:  50 Banded Press Downs

 Congrats to everyone who took on "Grace" today. It is crazy to think three short years ago when we opened there were only a few RX's and today the board was filled with them at crazy fast times. Make sure to log your time and weight used in BTWB so you can pull it up the next time this rolls around.

Tuesday, October 25, 2016

Wednesday, October 26, 2016

Strength:  12 Minute EMOM, Alternating

                 10 Good Mornings (45/35)
                 10 Strict Press (45/35)
                 :45 Second Plank

WOD:  Grace

             For Time

             30 Clean and Jerks (135/95)

Finisher:  1000 M Recovery Row


The Lurong group has voted and Melanie is this year's MVP! Mel has been on top of food prep and sharing recipes with the other athletes. She has clearly seen physical results but even more important she has seen huge athletic results. Keep up the great work, Melmut. I can't wait to see how much further you go in the rest of the year.

Monday, October 24, 2016

Tuesday, October 25, 2016

Strength:  Back Squat

                3 @ 60%
                3 @ 70%
                3+ @ 80%
                AMAP @ 60%

WOD:  5 Rounds

             21 Power Snatch (75/55)
             15 Front Squats (75/55)
             9 Bar Facing Burpees


Congrats to Jen W. on her first rope climb tonight! Great Job!

Sunday, October 23, 2016

Monday, October 24, 2016

Strength:  Bench Press

                3 @ 60%
                3 @ 70%
                3+ @ 80%
                AMAP @ 60%

WOD:  12 Minute AMRAP

             Buy In- 800 M Run

             then

            30 Double Unders
            10 Deficit Push Ups (45/25) *hands on weights
            15 KB's, AM (53/35)
            1 Rope Climb

Finisher:  25 Chin Ups


Thanks Kim for hosting what I hear was an incredibly fun Ladies Night! It is great to see everyone getting to know each other on another level. These events are what make the CFSG community so special to me. This really is the best tribe!


Friday, October 21, 2016

Satruday, October 22, 2016

Team WOD:  For Time with a Partner

                      80 Thrusters (95/65)
                      80 C2B Pull Ups
                      80 Squat Cleans (95/65)
                      80 Cal Row


Congrats to Vanessa and Vicky who both Pr'd their 2k row time tonight. It was an intense mental test and they both killed it. I am sure the cheers from the littlest rower, Foster made all the difference.

Thursday, October 20, 2016

Friday, October 21, 2016

Strength: Deadlift

               5 @ 55%
               5 @ 65%
               5+ @ 75%
               AMAP @ 55%

WOD:  For Time

            25 Deadlift (225/155)
            Rest 1 Min.
            50 T2B
            Rest 1 Min.
            25 HSPU's
            Rest 1 Min.
            100 Double Unders

Finisher:  50 Back Extensions/Superman


  
Congrats to Amy H. who pr'd her clean and jerk THREE times tonight! This lady is getting strong. I am so happy I was able to witness the moment she realized it. Keep it up!           

Wednesday, October 19, 2016

Thursday, October 20, 2016

Strength:  Squat Clean and Jerk
                 1-1-1-1-1 Working up in Weight

WOD:  15 Minute AMRAP

             30 AbMat Sit Ups
             20 Barbell Skiers
             10 Squat Cleans (115/75)

Finisher:  25 Ring Dips


Congrats to Leanne on her first bar muscle up tonight!! She has been putting in a lot of extra work towards this goal lately. Great job!

Tuesday, October 18, 2016

Wednesday, October 19, 2016

Strength:  Strict Press

                5 @ 55%
                5 @ 65%
                5+ @ 75%
                AMAP @ 55%

WOD:  4 Rounds for Time

             400 M Run
             12 Push Jerks (135/95)
             12 Pull Ups

Finisher:  Shoulder Mobility

The Lurong Challenge is quickly approaching the end and the group retested the first benchamark tonight. Everyone beat their old time, some by 3 minutes!! Great Job, Guys!

Monday, October 17, 2016

Tuesday, October 18, 2016

Strength:  10 Minute EMOM, Alternating

                5 Strict Ring Dips
                2 Wall Walks

WOD:  4 Min AMRAP

             25 KB's, AM (53/35)
             15 Burpees
             Max KB Snatches

             1 Minute Rest

             4 Min. AMRAP

             25 KB's, AM (53/35)
             15 Burpees
             Max KB Clean and Press (2 handed)

            1 Minute Rest

            4 Min. AMRAP

            25 KB's, AM (53/35)
            15 Burpees
            Max KB Goblet Squats


 I hope all of last weekend's competitors enjoyed their post-comp rest days! If you are still sore make sure to get moving and stretch out.

Sunday, October 16, 2016

Monday, October 17, 2016

Strength: Front Squat

                5 @ 55%
                5 @ 65%
                5+ @ 75%
                AMAP @ 60%

WOD: 12 Min AMRAP

            9 Front Squats (95/65)
           12 Push Ups
           15 Box Jumps (24/20)

Finisher: Not for Time

                40 Sit Ups
                30 Hollow Rocks
                20 V-Ups



Congrats to all of the athletes that competed in our Monster Mash Competition this weekend! We had such a great time, and enjoyed having everybody visit the box. Every single athlete gave it their all, and should be extremely proud!

Thursday, October 13, 2016

Friday, October 14, 2016

Strength:  10 Minute EMOM

                 1 Squat Snatch + 1 OHS  + 1 Hang Power Snatch

                 * 50% of squat snatch 1RM

WOD:  For Time

            21 Power Snatch (95/65)
            400 M Run
            15 Power Snatch (95/65)
            400 M Run
            9 Power Snatch (95/65)
            400 M Run

Finisher:  Shoulder Mobility

Reminder! The box will be closing after the 9:30 am class tomorrow. We hope to see everyone Saturday at the Monster Mash!
                
                

Wednesday, October 12, 2016

Thursday, October 13, 2016

Strength: Thrusters 7 x 1, Increasing Weight

WOD #1: For Time

                 9-6-3 Reps
                 Thrusters (165/105)
                 Muscle Ups

WOD #2: For Time

                 21 Thrusters (95/65)
                 42 Ab Mat Sit Ups
                 15 Thrusters
                 30 Ab Mat Sit Ups
                  9 Thrusters
                  18 Ab Mat Sit Ups

Note: Two WODs to choose from. Either can be done RX or Scaled.

Finisher: 25 Strict Pull-Ups



Today Vanessa came in and PR'ed her 2K Row by almost 30 seconds. Congrats!!!

Tuesday, October 11, 2016

Wednesday, October 12, 2016

WOD:  Filthy 50

            For Time

           50 Box Jumps (24/20)
           50 Jumping Pull Ups
           50 KB's, AM (35/26)
           50 Walking Lunges
           50 Knees to Elbows
           50 Push Press (45/35)
           50 Back Extensions
           50 Wall Balls (20/14)
           50 Burpees
           50 DU's

           -or-

          Dirty 30

          Same movements. 30 reps each


Congrats to all of our athletes who have hit PR's this month! Make sure to mark this stuff down guys. There is no such thing as a "small PR" each one should be celebrated! Keep it up.

Monday, October 10, 2016

Tuesday, October 11, 2016

Strength:  Bench Press, 4x5
                 70%, 80%, 90%, AMAP 70%

WOD:  12 Minute AMRAP

             5 Curtis P's (95/65)
             10 Lateral BB Burpees

             *Curtis P = Power Clean, Right Leg Lunge, Left Leg Lunge, Push Press

Finisher:  50 Push Ups


This Friday we will be closing for the day at 10:30am in order to get set up for the Monster Mash competition on Saturday. Zen will be updated this week and you will be able to sign up for the 5, 6 and 9:30am classes. Thanks so much for understanding!             

Sunday, October 9, 2016

Monday, October 10, 2016

Skill:  Sled Push Technique
           Tire Sledge Strike

WOD:  3 Rounds

             60 Yard Sled Push (180/90)
             Rest 1 Min
             30 Alt. Tire Strikes
             Rest 1 Min
             20 Cal Row
             Rest 1 Min
             20 T2B
             Rest 1 Min
             100 M Sprint

Finisher:  Accumulate 3 minutes of planks


The competition is less than a week away! Please sign up ASAP if you would like to volunteer. Thanks, Guys!

Friday, October 7, 2016

Saturday, October 8, 2016

Saturday Team WOD

25 Minute AMRAP with a Partner:

30 Power Cleans (135/95)
30 Kettle Bell Swings, AM (53/35)
20 Burpee Box Jumps (24/20)
400 M Run

Reps to be split with your partner, one works while the other rests. Partners run the 400 meters together.







It was a family affair at the 6AM this morning! Joe and Charissa gave Karen a run for her money. Great job guys!

Thursday, October 6, 2016

Friday, October 7, 2016

WOD 1:  Karen

                For Time

                150 Wall Balls (20/14)

WOD 2:  It's a Surprise!!

Finisher:  Ab Circuit

                10, 15, 20 or 25 reps

                Sit Ups
                Flutter Kicks, 4 Count
                Sit Ups
                Leg Raises
                Sit Ups
                Hello Dolly's
                Sit Ups
                Russian Twist, 2 Count
                Sit Ups
                Crunches
                Sit Ups
                Flutter Kicks, 4 Count


It has been quite awhile since we have done Karen. Find your old time and make a plan to beat it!

Wednesday, October 5, 2016

Thursday, October 6, 2016

Strength:  10 Minute EMOM, Alternating

                 10 Ring Rows
                 5-10 Push Ups

WOD:  For Time

            10 Chest to Bar Pull Ups
            20 Knees to Elbows
            40 Double Unders
            8 C2B
            16 K2E
            32 DU's
            6 C2B
            12 K2E
            24 DU's
            4 C2B
            8 K2E
            16 DU's
            2 C2B
            4 K2E
            8 DU's

Finisher:  Shoulder Mobility


Please anticipate some soreness from today's Bear Complex. Get those legs moving and break up that lactic acid. Great job today!

Tuesday, October 4, 2016

Wednesday, October 5, 2016

WOD:  Bear Complex 7-7-7-7-7

            One Set Equals

            Power Clean
            Front Squat
            Push Press
            Back Squat
            Push Press from back rack

            *Complete 7 sets 5 times

Finisher:  Ring Dips, 5x5


The Lurong group packed their class tonight! I love watching them encourage and support each other. We are at the half way point and are seeing some great results. I can't wait to see how much stronger and faster they all get in the remaining time. Great job tonight!!

Monday, October 3, 2016

Tuesday,

Skill:  Pistols - Pick Progression 3x5 each leg

WOD:  5 Rounds

             10 Deadlift (185/135)
             10 Pistols, Alternating

Finisher:  50 Back Extensions


Pistols! We are going to spend some time going over progressions and finding the best ones for each of you. Skills like these should never scare you off. Come on in and have some fun!

Sunday, October 2, 2016

Monday, October 3, 2016

Strength:  Push Press, Find 3 Rep Max

WOD:  21-15-9

            HSPU
            Burpees
            Box Jump up and overs (24/20)

Finisher:  Chin Ups, AHAP 5x5


I am not entirely sure what is happening in this picture but it appears everyone had a great time at the golf outing. Thanks again, Luke for organizing this!