WOD/Blog

Monday September 28, 2020

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
Foundations 9a/6p

CF Kids - 645

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Part 1 – For time (14min cap)

10- > 1 S2OH (115/75)
10 KB Swings (53/35)
1 -> 10 TTB/K2C
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Part 2:  3-4rds for quality:
Alt Bicep Curls x 8-10/arm
GHD Sit-ups x 15-20
DB Pull-overs x 10-12/arm
Sunday September 27, 2020

Class Times -8a/9a/10a
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Partners alternate full rounds for 35min (target 4-5rds each)
15 Wall Balls (20/14)
10 HSPU
5 Squat Cleans (135/95)(50-60%)
10 HRPU
15 Wall Balls
Saturday September 26, 2020
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Class Times – 8a/9a/10a
Foundations - 9a
CF Kids – 10a
CFSD Barbell Club – 11a
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Part 1: Against a 15min clock:
Min 0-6: climb the ladder 2,2,2 – 4,4,4...
Deadlifts (185/125)(40% 1rm)
Box Jump Overs (24/20)
SADS (50/35)
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Min 6-9: Rest 3min
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Min 9-15: Go back down for time
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Part 2:  Alternate Rowing sets with a partner. Each for max meters.
1min / 2min / 3min / 2min / 1min
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Friday September 25, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p
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Part 1 - 3 workouts - each for time:
200m Run                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           21/15/9 DB Power Cleans (50/35)
* Rest 2 minutes *
200m Run 
15/12/9 DB Front Squats 
* Rest 2minutes *
200m Run
12/9/6 SA Devil Press

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Thursday September 24, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630p
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Part 1 - EMOM x ;30sec max reps 20min. 
OHS
DU’s / SU’s
Strict Pull-ups
HSPU/Holds/Pike Push-up
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Part 2 - ‘’Rowing Cindy” – in 20min
Row 400/300m + 1rd .of Cindy
Row 400/300m + 2 rds. of Cindy
Row 400/300m + 3 rds. of Cindy
etc...
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The CFSD 30-Day Reboot
Moving Metabolic Mountains in 30 Days

 

We are all designed to be perfect, optimal, fuel-efficient beings and each one of us can have the energy and the waistline that we desire, if we understand what our body actually wants from us.  When we learn that and our metabolism finally wakes up, we can expect to start feeling better, become leaner and perform better in the gym.

What Does the 30-day Reboot Look Like?

  • It will be simple and easy to follow. You won’t need a food scale, a FitBit or to download any food tracking or menu apps.
  • There will be a Facebook Group just for Rebooters.  Each day there will be a new post containing the educational lesson and task of the day. Some of the tasks will be bigger, while others will be smaller.  The daily tasks will layer over-top of each other and by the end of the 30 days, you will feel like a totally different person.
  • Each day Rebooters will have a Q+A time available, as well as a FB Live Meeting twice a week to answer your questions in real time.
  • Participants must have a Facebook account to participate (if you do not have one let us know).

Start Date:  Thursday October 1st

FB Live Kick-off Q+A: Thursday September 24th – 8pm (CFSD FB Members Only Group)

Register by: Tuesday September 29th by emailing kathy@seizethedaynutrition.com

Prizes: Though changing the way you feel, look and perform should be motivating enough...We will be giving away prizes for the people making the greatest transformation (physical, mental & emotional).  1st prize: $250  -  2nd prize: A free month at CFSD  -  3rd prize: $75 in CFSD Swag

After-Party: We will be celebrating everyone’s amazing month-long effort with a CFSD Halloween party either on Fri Oct 30th or Sat Oct 31st (tbd). 

Turning your body into an optimal, fuel-efficient machine is not about tricks and gimmicks. We have continually achieved success with our clients by simply using the following tools: EDUCATION, ACCOUNTABILITY and SUPPORT. That’s what you’re going to get from us and from this 30 Day Reboot!    Click Here To Register,,,,,,,,,,,,,,,, 

Part 1 – build to a heavy Clean Pull + Clean(any style).

Part 2 – In 20min complete as many rounds as possible.                                                                                                                      GHD Hip Extensions x 10-12reps 
Hollow/Arch Drill x 8-12 reps
Strict K2C x 8-12
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Tuesday September 22, 2020
Class Times - 6a/8a/9a/10a/430p/530/630p
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Part 1 – Build to a challenging Strict Press, Push Press and Push Jerk
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Part 2 - 3rds for time Run 400/250m
50m Double OH Carry + 50m Double Rack Carry + 50m Farmer Carry (ahap)
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Part 1 5x5 Back Squat
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Part 2 3x5 Bent Bar Row
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Part 3 – 2min max reps x 3sets 
15/12cal Bike + max KBS in remaining time

The Notorious RBG WOD

Class Times -8a/9a/10a

For Time -  partners share the work

1933m Row Buy-in
27 Front Squat (95/65)
27 Push Press
27 Thrusters
27 TTB/K2C
27 Burpees
27 Deadlift
27 Hang Power Cleans 
27 Push Jerk
27 Back Squats
2020m Row Cash-out
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** no time cap – work until the work is done **
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The 9rds of work represent the “When there are nine...” quote. 
The 27 reps represent her 27 years as a Supreme Court Justice. 
1933/2020 = year of RBG’s birth/passing
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Saturday September 19, 2020
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Class Times – 8a/9a/10a
CF Kids – 10a
CFSDSTRONG – 11am
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FGB Format – 4rds x max reps for 1min at each station
Calories on Ski erg
Plate to OH
Box Jumps
Plank to Push-up
Cal on Assault Bike
2min rest
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Friday September 18, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p
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Part 1 - For time:
Isabel - 30 snatches (135/95)
 *rest 3min*
60cal Row
rest 3min*
Grace - 30 Clean and Jerks
** scale the weight so Grace/Isabel can be done on large unbroken sets

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Part 2  - 3-4 rds for quality:
Dips x 10-15reps (rings/matador/parelettes)
OH DB/KB Carry x 50m/arm
Bottom of the Squat Hold x :30-60sec
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Thursday September 17, 2020
Class Times - 6a/8a/9a/10a/430p/530/630p
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Part 1 –  For time:  ‘Helen’ meets ‘Kelly’
Run 400m + 21 KB Swings (53/35) + 12 Pull-ups
Run 400m + 30 Box Jumps(24/20) + 30 Wall Balls(20/14)
Run 400m + 21 KB Swings + 12 Pull-ups
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Part 2 - 3-4 rds. for quality:

  • Single-arm KB Rack Carry (Heavy) x 50m/arm
  • GHD Sit-ups x 15-20 reps (inside - mask needed)
  • Nose to the Wall Handstand w/ Shoulder Taps x :20-:30sec.

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Wednesday September 16, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645
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Part 1 - For Time - 15/12/9/6/3
Deadlift (275/185)(65-70%1rm)
TTB / K2C
Burpee over bar
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 Part 2 – Row 500/400/300/200/100....Each for time. Alt. with a partner or Rest = Work
Tuesday September 15, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630p
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Part 1 – Build to a challenging weight for the complex of:
Power Clean + Push Press + Thruster + Hang Power Clean
*  Build over 5-6 sets. Goal is to go unbroken through each round
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Part 2 – Tabata-
Front Squat (45/35)
Strict Press
Back Squat
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Monday September 14, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p

CF Kids - 645

Part 1   Perform 8-15 reps of each movement for a total of 4-5 sets. Go heavy as possible, increasing weight each set.

  1. DB Bench Press
  2. DB Shrugs
  3. Single-Arm Rows (per arm)
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Part 2 – in 8min climb...
10 DU’s + 1 SADS/arm  + 1 Weighted V-Crunch
20 DU’s + 2 SADS/arm + 2 Weighed V-Crunches

etc....

Sunday September 13, 2020
Class Times - 8a/9a/10a
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This workout is dedicated  to honor the 343 FDNY firefighters                                                                                                                                                                                                                                                  that gave their lives on 9/11.  Athletes will have the option of doing this as an individual workout or as a partner WOD.  Partners may split the 100 reps of each barbell movement, but both have 43 burpees at the end.  One partner works while other rests.  Immediately following the completion of the ‘343 WOD' individuals will start accruing calories towards Part 2.  Share the work as needed.  There is no time cap for either workout. Classes may stay past the end of the class to ensure that the work in both Part 1 and Part 2 are completed.

Part 1 - ‘343’ Hero WOD

100 Deadlifts (135/95)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45)
43 Burpees

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Part 2As a class - 343 Calories on the Assault Bike

Saturday Septmber 12, 2020
Class Times - 8a/9a/10a

 CF Kids - 10a

Min 0-3: Row for calories 
Min 5-8: amrap of: 10 KB Swings (53/35) + 5 WB’s
Min 10-13: Row for calories
Min 15-18: amrap of: 10 WB’s + 5 KB Swings
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Friday Septmber 11, 2020
“9/11 Tribute WOD”
Class Times - 5a/6a/8a/9a/10a/430p/530p
For Time –
2001 meter Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 CTB Pull-Ups
11 Power Cleans (175/115)
11 HSPU’s
11 Kettlebell Swings (70/53)
11 Toes-to-Bar
11 Deadlifts (170/115)
11 Push Jerks (110/75)
2001 meter Row

** This is a long workout, so athletes may scale the run/row to 2001 total and scale weight/movements as needed

** This workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

 

Thursday September 10, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630p
In case of rain class will be indoors, so please remember your mask.
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Outdoor WOD
Part 1 – Build to a challenging Snatch + Hang Snatch
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Part 2 – For time
10 Power Snatch (65% P1)
30/24 Box Jumps(24/20)
10 Power Snatch
20/16 Burpees
10 Power Snatch
10/8 Burpee Box Jump Overs
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Indoor WOD 
Part 1 – Build to a challenging Snatch + Hang Snatch
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Part 2  - :30 max reps
EMOM x 12min
Hang Power Snatch(50% Part 1)
pvc hollow rock / hold 
OHS 
Straight Leg Sit-ups 

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Wednesday September 9, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645
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Part 1 -  in 20min build to a 1rm Strict Press
...and then a 1rm Push Press
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Part 2 – A/B/A/B A – in 3min
20 cal Ski erg
20 alt. SADS (50/35)
max L-Hang or Bar Hang in remaining time
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B – in 3min
20 cal Rower
20 DB Push Presses (10/arm)
max HS Hold or Plank Hold in remaining time
** scale cal/reps so that you have time left for holds **

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Fall Schedule Changes/Upcoming Events Starting Tomorrow 

Now that Labor Day has passed and many people will be moving to a Fall schedule, we are making a few changes ourselves.  All of the following will start as of tomorrow.... 

- We have removed the M-F 9am CrossFit Class and have replaced it with Foundations.

- We have added a Foundations program that will meet Mon/Wed at 9am or 6pm, plus each Saturday at 9am for a review/make-up class.  Foundations teaches members that are new to CFSD the basics and must be taken before they attend a regular class. Foundations runs for 2-weeks(4 classes).  In the past we've taught Foundations privately but now will be offering it as a set class. Foundations is for new members only and by appointment only, but if any current CFSD member would like to review the skills taught in Foundations, they should consult Coach Jeff. 

- We are happy to announce the addition of our new CFSD Strong(wo)man Club.  The club will meet every other Saturday at 11am starting 9/19.  Strongman training is about true functional strength. It is about lifting heavy, awkward objects (like those you encounter in life) and getting them from A to B - whether that is from the ground to overhead, or from one end of the room to the other. The CFSD Strong(wo)man Club will be led by our own strongman competitor Mike Toomey and Coach MK.  Everyone is encouraged to attend as it'll be fun and you'll do things you never thought possible.  Strong(wo)man Club is included with a CFSD membership or $25 to anyone wishing to drop-in. 

CFSD Barbell Club is back starting Saturday September 26th at 11am and will meet every other Saturday. In this class we break down and practice the Olympic Lifts (the Clean & Jerk and the Snatch) through a number of drills that we often don't have time to cover in the regular class. Barbell Club is included with a CFSD membership or $25 to anyone wishing to drop-in. 

- By now all of you should be using Zen Planner to register for classes.  We are capping all classes at 10, so that we can ensure proper distancing and equipment usage. Classes will be outside whenever the weather permits, but you should always be prepared with a mask in case we need to be inside.  You may sign up for a class right up to the beginning of a class if there is space available.  If a class is full, there is a waitlist that you can sign up for and you will be notified should a spot open up.  If you sign up for a class, but cannot attend, you must remove yourself from that class so that others an take your spot and so that the Coaches don't hold up the class waiting for you.

Tuesday September 8, 2020 
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
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Part 1 – build to a challenging 5-rep Box Squat
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Part 2 – 3 x 3min rds
100m Sled Sprint (45/25)
100m Farmer Walk (ahap)
max cal bike in remaining time 

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Monday September 7, 2020

Class Times - 8a/9a/10a
CrossFit Kids

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Labor Day to many Americans symbolizes the end of the summer and a day off, and is celebrated with parties, parades and athletic events.  But Labor Day originated in 1894 to pay tribute to the contributions and achievements of American workers who back then often worked long hours in unsafe conditions. During this recent pandemic we were reminded how important workers and working are to our families, our society and our well-being and we should remember and appreciate all of those that made sacrifices and out themselves in harm’s way during this and other times.
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31 Heroes WOD - amrap (with a Partner) in 31 minutes
Partner A performs amrap of:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
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While Partner B performs: 400 meter Sandbag Run (45/25)
Partners switch after each Run
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Sunday September 6, 2020
Class Times - 8a/9a/10a
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Partner Kettle’hell’ WOD - partner alternate 5rds each
For time:
10 Kettlebell Deadlifts (53/35)
10 Sumo Deadlift High Pulls
10 Kettlebell Swings 
5 Single-arm Kettlebell Swings (per arm)
5 KB Snatch (per arm)
10 Goblet Squats
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Want to Perform Better in the Gym and/or Just Feel Better Everyday?
Book Your Treatment or Tune-up with our staff PT Dr. Frank
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Dr. Frank has worked with clients ranging from top CrossFit athletes and exercise enthusiasts looking to reach their maximum potential and to rehab patients looking for improved quality of life. He utilizes manual therapy techniques including soft tissue mobilization and joint mobilization to allow your joints and muscles to perform at their optimal levels, which can improve your range of motion limitations and muscular imbalances, and decrease nagging aches and pains that can hinder your exercise performance and affect your quality of life.  In addition to treatments, Frank can consult with your coaches to recommend exercise modifications as needed and prescribe therapeutic exercises as an adjunct to your normal fitness routine.
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  • Dr. Frank will be at CFSD Saturdays from 720am-9am
  • Available slots are 720a/740a/8a/820a/840a
  • You may make an appointment directly on your Zen Planner app
  • Visits do not require a prescription or insurance.  
  • Cost will be $40 cash per visit. 
Dr. Frank received his Doctorate in Physical Therapy from New York Institute of Technology in 2010, and then entered into New York University's Clinical Residency in Orthopedic Physical Therapy.  At NYU, Frank trained with the country’s top physical therapists and physicians.  After completing the program, he became one of the few residency-trained orthopedic physical therapists practicing on Long Island.   Additionally, Frank is a Certified Strength and Conditioning Specialist and is Board Certified in Orthopedic Physical Therapy.  Currently he is the Regional Clinical Excellence Director for Professional Physical Therapy and Director of the Professional Physical Therapy-NYIT Orthopedic Residency Program.
Saturday Septmeber 5, 2020
Class Times - 8a/9a/10a
CrossFit Kids - 10a
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Min 0-10 – for time:  Row 100/80 cal - EMOM including 0:00 perform 5 CTB Pull-ups
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Min 15-25– for time:  Bike 70/56 cal – EMOM including 0:00 perform 5 Hang Power Snatches (95/65)

** scale Pull-ups and Snatches accordingly to finish in under the cap **

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Friday September 4, 2020
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Part 1 – Pause Deadlifts 5/5/4/4/3
(Pause 2-3 sec at mid-shin)
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Part 2 – 8min 
2,4,6...etc Deadlifts x 10 reps (75% Part 1)
2,4,6,...etc HSPU
24 DU’s

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Thursday September 3, 2020
Part 1 - DB Manmaker practice
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Part 2 - For time:  
Run 400m
10,8,6,4,2  DB Manmakers (40/25)
10,8,6,4,2  DB Box Step-Up Overs (24/20)
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Wednesday September 2, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645
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Part 1 – Build to a challenging Clean
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Part 2 – for time (cap 12min)
10 Power Cleans (135/95) (60% Part 1)
20 TTB/K2C
30 Deadlifts
40 Wall Balls
50 cal. Rower

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Tuesday September 1, 2020
Class Times -6a/8a/9a/10a/430p/530p/630p
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Part 1 – Strongman Work
a) Harnessed Sled Pulls
b) Sandbag Cleans and Carries 
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Part 2 – Build in 4min 2,2, - 4,4 - etc...
Alternating KB Snatch
Burpee over KB
**Rest 2min**
Go back down from where you left off for time:
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Monday August 31, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645
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Part 1 – Build to a challenging: 1 Front Squat  + 1 Push Press + 1 Thruster
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Part 2: for time (cap 9min)
100m Run  + 6 Front Squats (60% Part 1) + 6 KBS (70/53)
100m Run + 9 Front Squats + 9 KBS
100m Run + 12 Front Squats + 12 KBS
100m Run + 9 Front Squats + 9 KBS
100m Run + 6 Front Squats + 6 KBS
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Sunday August 30, 2020
Class Times – 8a/9a/10
CF Kids – 10a
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3rds x 1min max reps at each station. Repeat for a total of 3rds.
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Double KB Front Squats (35/26)
Plate to OH (45/35)
Jumping Lunges (sub alt lunges)
Down/Up Planks (sub alt shoulder taps)
Ski Erg for calories
Rest 3min 
Saturday August 29, 2020 
Class Times – 8a/9a/10a

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Classes will be inside tomorrow.  Please note that you will need to:

- check-in no more than 5min before class. You can check in on the app.

- wear a mask during the workout

- you must come in the front door and wait to to be called up one by one (there will be taped out 6' marks on the floor). You will need to sign-in and perform a pre-screen questionnaire (even if you checked-in on the app). You will be assigned to a workout area that will also be taped out...

- if you have any covid symptoms or have been around someone that has texted positive or have travelled within the past 14 days to a an area on the watch-list, please do not come to class.

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Part 1 – 5/5/4/4/3 Sumo Deadlift + Deadlift
*work between 40-80% 1rm Deadlift
* No Touch + Go reps
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Part 2:20sec work/rest x 4rds
SDHP (75/55)
HRPU
Push Press
Straight-leg Sit-ups
Friday August 28, 2020
Class Times -5a/6a/8a/9a/10a/430p/530p
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Part 1- 5rds for time (cap 16min)
10 DB Hang Clean & Jerk (50/35)
10 Wtd Step-ups (24/20)
20 cal Rower
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Thursday August 27, 2020
Class Times -6a/8a/9a/10a/430p/530p/630p

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Part 1 - Build to a challenging 2-rep or 5-rep OHS

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Part 2 - in 8min
3,6,9...etc Power Snatch (75/55)
25 DU’s
Wednesday August 26, 2020 
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645
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Part 1 - Grip Strength Drills / Pull-up Progressions
Perform one set with a pronated grip (pull-up) and the other with a supinated grip (chin-up)
2 x :20s bar hang
2 x :10s flex hang (hold at the top)
2 x 3-5 negative pull-ups (lower down slowly)
2 x 4-10 strict pull-ups
  • Those who don’t have pull-ups should use a spotter for assistance
  • Those who have high quantity pull-ups can use a weighted vest
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Part 2 – for max reps
2min calories bike
2min Strict K2C
2min KBS
2min air squats

2min KBS 

2min Strict K2C
2min calories bike
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Tuesday August 25, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630p
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Part 1 – 5/5/4/4/3 Close Grip Bench Press + Bench Press
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Part 2 – 3rds for time:
250m Run 
21/15/9 DB Push Press (40/25)
21/15/9 /Renegade Rows (10/arm)
Monday August 24, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645
Part 1 – 20min to build to a challenging complex of:
Power Clean + Hang Power Clean + Front Squat + Shoulder to OH
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Part 2 – for time 10/8/6/4/2
Hang Squat Clean (115/75)(60% Part 1)
Alt. Front Rack Lunge
Sunday August 23, 2020
Class Time - 8a/9a/10a
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Partners alternate complete rounds (3rds each)
15/12 Deadlifts  (225/155)(50-60% 1rm)
15/12 Box Jumps Overs (24/20)(20/16)
15/12 Bar Facing Burpees
15/12 Box Jumps Overs
15/12 Deadlifts

Saturday August 22, 2020
Class Time - 8a/9a/10a
CF Kids - 10a

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Part 1:  30min to work on Strongman stuff:
Sled pushes/pulls
Tire flips
Sandbag Carries
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Part 2:  for time (cap 8min)
500m Row
50 Wall Balls
500m Row
(Scale to 400/40/400)

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Friday August 21, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p
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Part 1:  24min to complete 4rds of each. Go heavier each round if good form allows...
a) Barbell Glute-Hip Bridges x 6-8reps
b) Weighted Sit-ups x 10-12 reps
c) Barbell Shrugs x 10-12reps
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Part 2:  3rds for time (cap 12min)
400m run
75m Rack carry + 75m Farmers carry (ahap)

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Thursday August 20, 2020

Class Times - 6a/8a/9a/10a/430p/530p/630
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Part 1:  20min to build to a challenging 2-rep or 5-rep Front Squat
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Part 2:  5rds for time(16min cap)
50/40/30/20/10cal Row
25/20/15/10/5 HRPU
25/20/15/10/5 Sit-ups

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Yesterday, Gov. Cuomo announced that fitness based businesses such as ours could re-open indoors, provided that certain ‘interim’ guidelines were followed.  The Governor handed the responsibility of implementing and regulating these guidelines to the local governments(for us Nassau Cty and RVC) and to the NYS Department of Health.  The guidelines are extensive and detailed, so following is a brief synopsis of the pertinent items that affect us the business and you the patron the most:

  • Opening indoors can be as early as Monday 8/24, though an inspection is required prior to opening by the NYS Dep’t of Health in order to open. We do not expect to be able to get an appointment for inspection very quickly, as the Dep’t of Health does not have enough employees to perform these inspections in addition to their normal workload.   A facility will be allowed to open indoors on Monday 9/2 without this inspection (we will still need to have one done in the immediate future).  With this in mind, we do not plan on allowing any indoor activities until Monday 9/2.
  • Guidelines for sanitizing and social distancing are generally in line with what has been seen throughout Covid and we are fully prepared to follow these guidelines.  We will issue further guidance on this when the time comes.
  •  Masks are required to be worn when inside at all times.  This is our biggest concern, as we do not feel is it appropriate to workout with intensity while wearing a mask.  With that being said, we will be keeping a vast majority of our classes outdoors when the weather allows and any indoor activities will not be high intensity. 
  • There will be a screening process each time you check into the gym (indoors), that will require the answering of certain Covid related questions.  
  • Class sizes will be based on the social distancing guidelines of 6’ apart, though we have allocated space so people can remain 9’ apart for greater safety.  This spacing will allow for a class size of up to 8-9 people and a Coach.
  • We have upgraded the filtration in our AC units to a level that is consistent with Covid guidelines.  If the AC is not in use, we will keep the doors open and air vents running.
Wednesday August 19, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645
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Part 1: EMOM :30 max reps x 20min
Minute 1 – Power Snatches (75/55)*
Minute 2 – DU’s
Minute 3 – Hang Power Clean (75/55)*
Minute 4 – pvc Hollow Rocks
Minute 5 – rest / weight change
*increase weight each round if possible
.
Part 2:  10-8-6-4-2 reps for time:
Power Clean (165/125)(70% 1rm)
CTB Pull-ups
.
Tuesday August 18, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630
.
Part 1:  Strict Press + Shoulder to OH
12min to build to a 2-rep Strict Press
12min to build to a 2-rep Shoulder to OH
.
Part 2:  2min max work/2min rest x 4rds
a) 18/15 cal Bike + max KBS (53/35)
b) 30/24 KBS + max cal Bike
c) 18/15 cal Bike + max KBS (53/35)                         
.
Monday August 17, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645pm 
.
Part 1:  3-rep Pause Back Squat  (20min limit)
.
Part 2 : 8min for max reps:
125/100m row sprint
2,4,6...etc DB Box Step-ups (50/35)(24/20)
.
Sunday August 16, 2020
Class Times - 8a/9a/10a
.
Modified version of todays WOD in case of rain...
Partners alternate rounds for 4 ads each
15 DB Deadlifts (35/25)+ 30 DU’s 
12 Squats + 24 DU’s
9 Ground to OH  + 18 DU’s 
12 Squats + 24 DU’s
15 DB Deadlifts (35/25)+ 30 DU’s 
.
Complete reps as a team - 1 partner working at a time - partition reps as needed 
.
60 Deadlifts (95/65) + 60 DU’s 
50 Shoulder to Overhead + 50 DU’s c
40 Back Squats + 40 DU’s 
30 Power Snatches + 30 DU’s 
40 Back Squats + 40 DU’s 
50 Shoulder to OH + 50 DU’s
60 Deadlifts + 60 DU’s 
Accumulate 3min in a handstand hold or plank hold (or perform a 200’ handstand walk)
Saturday August 15, 2020
Class Times - 8a/9a/10a
CF Kids - 10a
.
Min 0-10: for time 10-> 1 (7min cap)
Alternating DB Clean & Jerks (50/35)
HRPU
.
Min 10-17:  for time 10-> 1 (7min cap)
Alternating DB Hang Power Snatch (50/35)
Butterfly Sit-ups
.
Min 20-27:  for time 10-> 1 (7min cap)
Alternating DB Reverse Lunge TTB / K2C
.
Friday August 14, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 – Build to a challenging 1-rep OHS
.
Part 2 - For time(cap 15min)
24 Box Jump Overs + 21 Wall Balls + 18 OHS(135/95)(60% Part 1)
21 Box Jump Overs + 18 Wall Balls + 15 OHS
18 Box Jump Overs + 15 Wall Balls + 12 OHS
.
Part 3 – 4 minutes
:30 max cal Ski erg
:30 V-Crunches
Thursday August 13, 2020
.
Part 1 Build to a heavy complex of:1 Strict Press + 1 Push Press + 1 Push Jerk
.
Part 2 – 4rds for time:
12 DB Push Press (35/25)
9 DB Power Clean
6 DB Devil Press
.
Wednesday August 12, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645pm 
.
Part 1 – for time
21 Deadlifts (225/155) (50-60% 1rm)
800m Run
15 Deadlifts
600m Run
9 Deadlifts  
400m Run
(scale run to 600/400/200)
Tuesday August 11, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630
.
Part 1 – for time(cap 17min)
20 Pull-ups
40 Thrusters (45/35)
800m Row
**Rest 3min**
800m Row
40 Thrusters (45/35)
20 Pull-ups
.
Part 2 – for time (10min cap)
)10 -> 1  Plank to Push-up
20 DU’s
1 -> 10 PVC Hollow Rocks
.
 
Monday August 10, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645pm
.
Part 1 – Front Squats 5/5/4/4/3
.
Part 2 – 4-5rds
a) 50m Sled Push (ahap)
b) 50m Farmer Walk/Waiters Carry(per side) (ahap)
.
Sunday August 9, 2020
.
Class Times - 8a/9a/10a
.
Partner WOD- in teams of 2 for time:
125 cal Row 
Then...10 alternating rounds of ‘DT’: 12 DL’s + 9 HC’s + 6 SH2OH (35-115#)
Then…125 cal Row 

Saturday August 8, 2020 
Class Times - 8a/9a/10a
CF Kids - 10a
.
  “Burpee Chipper’  - For time –  20min cap
.
** Rx athletes perform 3 burpees EMOM going top the ladder until the sit-ups are done (caled athletes 1-2 burpees)
.
500m run
10 DB Thrusters (40/30)
20 DB Step-overs
30 KBS (53/44)
40 Sit-ups
30 KBS (53/44)
20 DB Step-overs
10 Thrusters
500m run
.
Friday August 7, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 – build to a challenging Power Clean
.
Part 2 – a/b/a/b/a for max reps - rest 1min between each set 
a) 3min amrap of: 3 Power Cleans  + 6 HRPU + 9 Squats
b) 3min max calorie row
 .

Thursday August 6, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630p
.
Part 1 – Skills practice – Wall Walks/Handstands/HSPU
.
Part 2 -  5rds for time(cap 14min)
6 HSPU’s
9 Deadlifts (225/155)(60% 1rm)
12 Box Jumps (24/20)

Wednesday August 5, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645p
.
Part 1 Snatch practice (full or power)
1 Snatch every :20 x 4min (40-60% 1rm)
1 Snatch every :30 x 4min (60-80%)
1 Snatch every :60 x 4min (80+%)
.
Part 2 – in 9minutes:
3,6,9... Overhead Squats (115/75)(60% Part 1)
30 DU’s

Tuesday August 4, 2020

Part 1 – EMOM x :30 max reps x 12min
Min 1 – DB Hang Power Cleans (35/25)
Min 2 – DB Front Squats
Min 3 – DB Push Press
Min 4 - DB Renegade Rows
.
Part 2 – for time: 4/8/12/8/4
DB Hang Squat Clean Thruster (35/25)
V-crunch

 .

Monday August 3, 2020 

Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645p

.

3min work work/3min rest at each station for 36min (2 alternating sets each)
A) :90sec cal rower + :90 max wall balls
B) :90sec cal bike + max kbs
C) :90sec cal ski erg+ max-leg raises
.
Sunday August 2, 2020

Class Times - 8a/9a/10a

Partner alternate complete rounds for 30min
75m Sprint
12 KB Goblet Squats (53/35)
12 Hand Release Push-Ups
12 Pass-through Lunges
12 Hand Release Push-Ups
12 KB Goblet Squats 

.
Saturday August 1, 2020
Class Times 8a/9a/10a
.
Every 10min x 30min (3 sets)
12 Power Snatches (95/65)(50% 1rm)
12 Box Jumps Overs (24/20)
12 Bar Facing Burpees
12 Box Jumps Overs
12 Power Snatches
** aim to finish 1st set in 5min – scale reps accordingly ** 
Friday July 31, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 - build to a challenging touch & go 5-rep deadlift
 .
Part 2 – For max reps:
5min amrap of:
3 Deadlifts(135/95)(40% part 1)
6 HRPU
9 Squats
*Rest 1min*
4min amrap of:
3 Deadlifts (165/115)(50% part 1)
6 HRPU
9 Squats
*Rest 1min*
3min amrap of:
3 Deadlifts (185/135)(60% part 1)
6 HRPU
9 Squats
.
Thursday July 30, 2020
.
Class Times - 6a/8a/9a/10a/430p/530p/630p
.
WOD – ‘Helen Meets Nancy’
For time(cap 20min)
1 Rd Helen - Run 400m
+21 KB Swings (53/35) + 12 Pull-ups
1 Rd Nancy – Run 400m + 15 OHS (95/65)
1 Rd. Helen - Run 400m + 21 KB Swings + 12 Pull-ups
1 Rd Nancy – Run 400m + 15 OHS
1 Rd. Helen - Run 400m + 21 KB Swings + 12 Pull-ups
** scale run and movement as needed
.
 
Wednesday July 29,2020
.
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645p
.
Part 1    TTB / K2C practice
.
Part 2 - 4 x 4min rounds / 3min rest in between:
Rd 1&3 -  in 4min complete 2rds of:
12/10 - Thrusters (35/25)
12/10 Cal Rower
...in remaining time max Burpee over rower 
.
Rd 3&4 – in 4min complete 2rds of:
12/10 DB Grd to OH(35/25)
12/10 TTB/K2C
...in remaining time max DU’s
.
Tuesday July 28, 2020
Class Times - 6a/8a/9a/10a/430p/530p/630p
.
Part 1 - build to a challenging 2-rep Hang Clean
.
Part 2 – For time(cap 15min)
30 cal Row
20 Alt SADS (50/35)
10 Clean + Jerks (135/95) (60% Part 1)
** Rest 2min **
10 Clean + Jerks
20 Alt SADS
30 cal Row
** scale weight and calories as needed **
.
Monday July 27, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645p
.
Part 1 - build to a challenging 2-rep back squat (5/4/3/2/2...)
.
Part 2 – E5MOM x 15min
1min KBS
1min Straight-leg sit-ups
1min Ski erg or Bike
2min rest

Sunday July 26, 2020
Class Times - 8a/9a/10a
.
Partners alternate movements for 30min
(Partner 1 runs, Partner 2 does WB’s etc)
300m Run
24 Wall Balls
24 Box Jumps (24/20)
24  MB Sit-ups (20/14)
24 Box Dips
* scale reps to 20/16 so the work takes :60-75sec per movement *
.

Saturday July 25, 2020
.
6rds x 3min work/rest each set
Bar complex = 1 DL + 1HC + 1 PP
.
Set 1 - 12 reps complex(95/65) + Max cal rowed
Set 2 - 15/12 Cal rowed + max reps complex
Set 3 - 10 reps bar complex(115/75) + Max cal rowed
Set 4 - 15/12 Cal Rowed + max reps complex
Set 5 - 8 reps bar complex(135/95) + Max cal rowed
Set 6 - 15/12 Cal rowed + max reps complex
.
Friday July 24, 2020 
 Class Times - 5a/6a/8a/9a/10a/430p/530p
.
Part 1 – 20min amrap
5 Push Press (95/65)
10 Step ups w/ bar (24/20)
15 Deadlifts
20 Plank w/ Shoulder Tap
250m Run
.
Thursday July 23, 2020
Class Times - 8a/9a/10a/430p/530/630p 

.

WOD – Athletes will do A/B/C a total of 3x. There will be a 2min rest between each set (9 total sets)

A) 2min amrap of: 5 cal Bike + 10 Kettlebell Swings (53/35)

B) 2min amrap of: 5 Box Jumps + 10 SADS (50/35)

C) 2min amrap of: 5 cal Ski erg + 10 anchored leg raises

.
Wednesday July 22, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645p
.
Part 1 – 21/15/9 (15min cap)
DB Cleans (50/35)
DB Squats DB Shoulder to OH
Calorie Row
.
Part 2 – :20 on/off x 8min
DU’s/SU’s
OHS (lite)
Plank jacks
Abmat sit-ups
 
Tuesday July 21, 2020
Class Times - 8a/9a/10a/430p/530/630p
.
Part 1 - EMOM x 20min (:30 work/recovery)
a) push press (95/65)
b) pvc hollow rocks
c) HRPU or HS Hold
d) Strict Pull-ups or Hollow Bar Hang
e) rest
.
Part 2 – 4rds for quality:
Bicep curls x 8-12 reps
Shrugs x 8-12 reps
Dips x 8-12 (rings/paralette/box)
.
Extra Credit - 20-30min additional cardio of your choice (run, bike, ski, row)
.
We have had many people communicating to us that they have been experiencing signs of dehydration such as fatigue, dizziness and overall weakness. Keeping hydrated in this heat means more than just drinking water. We recommend using a quality electrolyte drink such as LMNT listed below. Also listed are a couple other nutritional products that we recommend to keep you strong and feeling your best.
All of the products are available at CFSD at a discounted rate.
LMNT Electrolyte Powder
Single Packets and Boxes of 30-packets
AVAILABLE IN 3 FLAVORS - CITRUS, ORANGE, RASPBERRY
Most popular electrolyte drinks on the market are high in sugar and have low amounts of electrolytes and miss the mark on the “optimal ratio. LMNT Recharge gives you more electrolytes in the ideal ratio.
  • 1000 mg SODIUM
  • 200 mg POTASSIUM
  • 60mg MAGNESIUM
Purchase at the Gym or Click here to purchase
.
STRONG Coffee 
Muti-serve bags (12 servings) and Single-serve packets available
Morning Fix is sweet and creamy with a hint of vanilla
DayBreak is bold and creamy with a hint of cocoa
  • 15g of Grass-fed Collgen Protein supports healthy joints, skin/hair/nails, and gut function
  • MCT oil for cognitive fuel, metabolic function
  • L-Theanine supports calm focus and memory
  • Hylauronic acid and Coconut Extract rejuvenates and hydrates skin, naturally balances electrolytes
  • Mixes Fast - Tastes Great Hot or Cold
  • 2 flavors - Sweet/Bold
Purchase at the Gym or Click here to purchase
.
Atlas Bar 
The Atlas Bar has quality clean ingredients, tastes great and as a good balance of nutrients. Available is (3) flavors PB Choc Chip - Mint Choc Chip - Chocolate Cacao.
Purchase at the Gym or Click here to purchase
.
Monday July 20, 2020
(Due to the heat today - try to attend the earlier/later classes and hydrate well)
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645p
Zoom - 10a/6
.
Part 1-  10/8/7/6/5 - Bench Press (Narrow + Regular)
.
Part 2 – 10/8/7/6/5 Bent-over Rows
Sunday July 19, 2020
Outdoor Workout - 8a/9a/10a
Zoom WOD - 10
.
Partners alternate full sets for 4rds. each
5 Burpee onto Plate 
10 Plate Sit-ups 
15 Plate to OH (45/35)
75m Sprint w/ plate
15 Plate to OH 
10 Plate Sit-ups 
5 Burpee to Plate

Tomorrow at the beginning of the 9am class - CrossFit Seize the Day members will be helping honor Dr. Alicia Andreula and her fight against cancer tomorrow at 9am by performing 5 minutes of burpees, which is going to stream live on Facebook, so she and her family can see us.  People from earlier and later classes are encouraged to stay late or come early to participate.

A number of CFSD members met “Dr. A” at a previous gym, and like CFSD they became family. As a way of showing support for their 'family' member who is fighting a very courageous battle against cancer, we are going to be doing burpees for 5 minutes during the 9am workout. If you are not comfortable being live on Facebook for any reason we will make sure you are not shown. 

If you care to - donations are still being accepted to help defray the mounting costs of fighting this devastating disease.

Go to this link to learn more...

https://www.facebook.com/events/329737138028759/

.

Saturday July 11, 2020
Outdoor WOD- 7a/8a/9a/10a
Zoom WOD - 10a
CF Kids - 10
.
5min amrap of:  8 Weighted Step-ups + 8 DB Push Press + 8 Renegade Rows
** rest 3min **
4min amrap of:  6 Weighted Step-ups + 6 DB Push Press + 6 Renegade Rows
** rest 2min **
3min amrap of: 4 Weighted Step-ups  + 4 DB Push Press + 4 Renegade Rows
.
DB (35/25) Box (24/20)
.
Friday July 17, 2020
.
Class Times - 5a/6a/8a/9a/10a/430p/530p
Open Gym - 7am
Zoom - 10a/530p
.
Part 1 – 5 x 5 Back Squats or Box Squats
.
Part 2 - against a 13min clock
Min 0-3: Row for max calories
Min 4-7:  Max Wall Balls
Min 8-10: Row for max calories
Min 11-13: Max Wall Balls 
.
Thursday July 16, 2020
Class Times - 8a/9a/10a/430p/530/630p

Zoom - 10a/630p

.
Part 1 – for time:
10 - > 1 OHS (95/55)
1 -> 10 TTB / K2C
.
Part 2 – 4 x 400m Sprints – each for time.  Rest 1min between each.
.
Wednesday July 15, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 645p
Zoom - 10a/630p

.

Part 1 - 16min amrap 
8 cal Bike or Ski erg (max :30)
12 MB Cleans (20/14)
16 HRPU w/ Shoulder Tap
20 Sit-ups 
.
Part 2 - Tabata x 6rds
a) Weighted Rope Jumps
b) Leg Raises to MB
c) MB Burpees 
.
Warm-up
a) :30 easy + :15 hard bike/ski 
b) 10x Squats + HRPU w/ tap + Sit-ups + Leg Raises to MB + MB Burpees
c) MB Clean practice 

.

Tuesday July 14, 2020
Class Times - 8a/9a/10a/430p/530/630p

Zoom - 10a/630p

.
Part 1 - Pull-up progressions
.
Part 2 – climb the ladder and go back down
a) in 4min climb 2,2 - 4,4 - 6,6, etc...
Thrusters (95/65)
Pull-ups
** rest 4min **
b)  Go back down from where you left off for time
 -scaled athletes should do 1,2 - 2,2, etc.
.
Warm-up
:30 x Hollows, Arches, Pulse Squats, Ring Rows 
5x (Empty Bar) - Frt Sqt/Push Press/Thruster
3x Thruster building to Part 1 weight

.

Monday July 13, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p/630p
CF Kids - 645p
Zoom - 10a/6p
.
Part 1 - work up to a challenging 5 or 10 rep Deadlift
.
Part 2 - 4rds for quality- go as heavy as possible. Rest between sets as needed.
200’ KB/DB OH carry
200’ KB/DB Rack Carry
200’ KB/DB Farmer’s Walk

.

Sunday July 12, 2020
Outdoor Workout - 8a/9a/10a
Zoom WOD - 10
.
Partners alternate complete rounds for 3-4rds each:
100m Sprint
10 KB Goblet Squats (53/35)
10 KB Push Press
20 KB Swings
100m Sprint
20 KB Swings
10 Push Press
10 KB Goblet Squats
100m Sprint
Saturday July 11, 2020
Outdoor WOD- 8a/9a/10a
CF Kids - 10a
Zoom WOD - 10a
.
Part 1 - 3 amrap’s:
a) 5min amrap of: 5 Clean & Jerks + 10 Box Jumps
*rest 2min*
b) 4min amrap of: 4 Clean & Jerks + 8 Box Jumps
* rest 2min *
c) 3min amrap of: 3 Clean & Jerks + 6 Box Jumps
*Rx (135/95) (24/20)
.
Part 2 - 3 rows - each for time (rest = work)
600m/400m/200m
.
Warmup
Row 2min
6 Step-ups(per leg) + 6 Box Jumps
Lite/Empty bar - 5x HPC/Press/PC/PP/Jk
3 Cln & Jerks building to Part 1 weight
.
Friday July 10, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530p (weather permitting)
Zoom - 10a/530p
.
Part 1 – EMOM perform :30sec max reps at each station x 16min (4rds)
- Split Squats (Rt leg)
- DB Row (Rt Arm)
- Split Squats (Lt leg)
- DB Row (Lt Arm)
.
Part 2 - 12min amrap
4,8,12...DB Step-ups  (50/35)
4,8,12...Alt SADS
4,8,12...HRPU or box pushups 
Thursday July 9, 2020
Class Times - 8a/9a/10a/430p/530/630p
Zoom - 10a/630p
.
Part 1 – Front Squats – build to a challenging 3,5 or 8 rep weight
.
Part 2 – 3rds x 2min work / rest
1min GHD or Straight Leg Sit-ups 
1min Cal. Bike or Ski Erg
.
Warm-up
1min bike or ski erg
:30 Straight Leg Sit-ups 
3 x :20 bottom of the squat hold
Wrist/Lat Mobility
10x Empty Bar Front Squat 

Wednesday July 8, 2020
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 645p
Zoom - 10a/630p
.
Part 1 - Build to a challenging complex of 1 DL + 1 HPC + 1 S2OH
.
Part 2 - Complete the following (3) workouts - each for time. Rest 3min after each.
a) 50 DU’s / SU’s + 15/12/9  Shoulder to Overhead (95/65)(40-50% Part 1)
Rest 3min
b) 50 DU’s / SU’s + 15/12/9 Hang Power Clean (115/75)
Rest 3min
c) 50 DU’s / SU’s + 15/12/9 Deadlifts (135/95)
.
Warm-up
Banded pull-a-parts + banded deadlift/row
:30 SU’s + :30 DU’s
8x (empty bar) Deadlift / HPC / Press / Push Press / Jerk
5x (lite)  DL + HPC + S2OH
.
Tuesday July 7, 2020
.
Class Times - 8a/9a/10a/430p/530/630p
Zoom - 10a/630p
.
Part 1 – Power Snatches – choose from building to a challenging 2-rep or staying lite and just practicing
.
Part 2 - 3rds for time
30 Wall Balls (20/14)(14/10)
20 KB Swings(53/35)
10 Power Snatches (75/55)(40-50% Part 1)
.
Warm-up
Down Dog/Cobra + Squat Stretch
2x 10 WB's + KBS
Pass Throughs + Bergerner Warm-up
5x Hang Power Snatch + 5x Power Snatch
.
Monday July 6, 2020
.
Class Times - 5a/6a/8a/9a/10a/430p/530/630p
CF Kids - 645p
Zoom - 10a/630p
.
Part 1 - 4rds for max reps:
1min Box Jumps (24/20)
1min Push Press (bar 95/65)(db 35/25)
1min Row for calories
Rest 1min
.
Part 2 - 5rd x :20sec work / rest
PVC OHS
PVC Hollow Crunches / Rocks
PVC Superman’s
.
Warm-up
2min row (building in intensity)
10-15 each - pvc Pass Throughs / Push Press / OHS / Hollow Crunches / Superman’s / Hollow Rocks
10x Step-ups + 10x Box Jumps
Push Press - 10/8/6 building to WOD wt
.
    Sunday July 5, 2020
    Outdoor Workout - 8a/9a/10a
    Zoom WOD - 10
    .
    Sunday Partner WOD -
    For Time:
    50 Pull-Ups
    400 meter Run
    21 Thrusters (95/65)
    800 meter Run21 Thrusters (95/65)
    400 meter Run
    50 Pull-Ups (sub ring rows)
    .
    Warm-up
    1min x Push-up with Renegade Row
    1min x Squat Stretch
    10 Ring Rows + 2x 5 pullups
    250m run
    3x Empty Bar Frt Sqt/PP Thruster (empty bar)5 Thrusters’  building to WOD weight
    Saturday July 4, 2020
    Outdoor Workout - 8a/9a/10a
    Zoom WOD - 10a
    CFSD Member July 4th Party - 6p
    .
    Option A
    7rds of:  4 Power Cleans + 17 HRPU or Abmat Sit-ups
    and then: 76 Wall Balls
    and then: 244 DU's/ SU’s
    .
    Option B
    7rds of:  4 Power Cleans + 17 Wall Balls + 76 DU's / SU’s
     .
    **Power Cleans (165/125) or 60% 1rm
    .
    Warm-up
    10x Banded Deadlift Row
    :30 x SU’s
    :30 x Air Squats
    10x HRPU + Sit-ups
    2 x 10 WB’s
    Power Cleans - sets of 3-5 reps building to workout weight
    .
    Friday July 3, 2020
    .
    Zoom WOD - 10a/6p
    Outdoor Workout - 9/10/430/530
    .
    At 0:00:  15 KB Swings(53/35) + 15 Burpees + 20 Back Rack Lunges (95/65)
    At 3:00:  30 KB Swings + 30 Burpees. 20 Back Rack Lunges 
    At 9:00:  60 KB Swings + 60 Burpees + 20 Back Rack Lunges 
    18 min Time Cap 
    * Choose a load on the back rack lunges where you each round is unbroken and you can safely get the bar on/off your back. 
    * scale burpees to 10/20/45
    *At-home athletes may use db’s or the kb for the rack lunges
    .
    Thursday July 2, 2020
    .
    Zoom WOD - 10a/6p
    CF Kids Zoom WOD - 430p
    Outdoor Workout - 9/10/4/5/6
    .
    Part 1- 5 x 100m Sled Push (ahap)
    *rest 3min in between sets
     .
    Part 2 – EMOM x :30sec x 4rds
    a) Handstand Hold (freestanding/wall assisted/bear crawl)
    b) Straight-leg sit-ups
     c) Dips (ring/paralette/box)
    .
    Warm-up
    Alternating Lunges
    Down Dog w/ alt shin tap
    :30sec x Straight Leg Sit-ups  / Dips / HS Hold 
    50m Sled warmup ( start lite and build to Parr 1 wt.)

    .

    Wednesday July 1, 2020
    .
    Zoom - 10a/6p
    Outdoor Meet-ups - 9/10/4/5/6
    .
    Part 1- Pull-up practice 5-6 sets x :30max reps
    - choose banded/strict/kipping/butterfly
    .
    Part 2 – in 10min climb
    3,6,9, etc DB Hang Squat Cleans (35/25)
    3,6,9, etc DB Push Press
    50 DU’s
    .
    Warm-up
    100’ Waiters Carry + 10 Strict Press(per arm)
    Squat Stretch
    :30 SU’s + :30DU’s
    2 sets x reps - Hang Power Clean/F Sqt/Hang Sqt Clean/Push Press

     .

    Tuesday June 30, 2020
    Zoom WOD - 10a/6p
    Outdoor WOD - 9a/10a/4p/5p/6p
    .
    Against a 20 min clock:
    Buy in: 1 Mile Run
    ...in the remaining time an amrap of:
    5 Power Cleans (135/95)
    10 Box Jump-overs (24/20)
    15 Deadlifts 
    Score total rounds + reps
    • Pace the run so you’re left with a 10-13 minute amrap for the workout(scale distance if needed).
    • Choose a load where the Power Cleans and Deadlifts are unbroken for the first few rounds.  Rounds should be taking around 2 minutes. 
    • At-Home version sub db’s for bar and tuck jumps for box jumps
    Warmup
    Leg swings and hip circles
    Step-overs
    lite jog x 2min
    3 sets of 5 DL’s + 3 Power Cleans building to workout weight
    Box Jump-overs
    .

    Monday June 29, 2020
    .
    Zoom 10/630
    .
    Part 1: Back Squats - build to a challenging 5, 8, or 10 rep weight. If you don’t have access to heavy weight - pause at the bottom for 2sec to add intensity
     .
    Part 2: 4x500m rows each for time
    (with 2min rest in between each)

    Sunday June 28, 2020
    Zoom 10a
    Outdoor WOD - 9a/10a/11a
    .
    Partners alternate full rounds for 4 rounds each
    .
    10 burpee to bar
    10 ttb/k2c
    10 cal ski erg (or any machine)
    10 ttb/k2c
    10 burpee to bar
    .
    *scale reps down as needed
    ** no partner?  work = rest
    .
    Saturday June 27, 2020
    Zoom WOD - 10a
    Outdoor Open Gym - 9a/10a/11a
    .

    Part 1: Barbell Tabata  - Perform 6rds x :20sec work/:10sec rest of each movement.

    Deadlifts (95/65)**
    Hang Power Cleans
    Front Squats
    Shoulder to OH
     Clean & Jerk
    Rest
    ** scale to a weight you can move well with

    Part 2: Core Tabata Work - Perform 4rds x :20sec work/:10sec rest of each movement.
    Forearm Plank
    Side Plank (Rt)
    Hollow Hold/Rock
    Side Plank (Lt)
    Warm-up
     Spiderman Stretch
     Squat w/pulses
    1rd of each Part 2 movements
    2rds - Lite bar / Part 1 weight
    5x Deadlifts/Hang Power Cleans/Fr Sqts/Press/Push Press/Push Jerk

    .

    Friday June 26, 2020.
    Zoom WOD - 10a/6p
    .
    Part 1: EMOM x :30-:40sec x max reps x 20min
    a) DB Push Press 
    b) DB Deadlifts
    c) Pull-ups / Ring Rows
    d) DB Step-ups
    .
    Part 2:  4rds for quality. Use the heaviest weight you can. Rest as needed. 
     a) 50m Farmers Walk/Waiters Carry (per side)
    b) DB/KB Row x 8-12 reps/arm
    c) DB/KB Shrugs x 8-12 reps (1-2sec squeeze at the top)
     .
    Warm-up
    50m Farmers Walk/Waiters Carry (per side)
    8/leg Step-ups (bw)
    2x5 Ring Rows or Pull-ups
    6x DB Push Press / Deadlifts / Step-overs - start lite and build
    .
    Thursday June 25, 2020
    .
    Zoom WOD - 10a/6p
    CF Kids Zoom WOD - 430p
    Outdoor WOD 9a/10a/11a/4p/5p/6p
    .
    Part 1: 15min to practice Snatching
    .
    Part 2: for time:
    200m run + 15 Hang Power Snatch (95/65)
    200m run + 12 OHS
    200m run + 9 Snatch 
    Rest 3min 
    200m run + 9 Snatch 
    200m run + 12 OHS
    200m run +15 Hang Power Snatch
    *scale run and weight as needed to be fast*

    *at-home / Zoom may sub DB Snatches* 

    Wednesday June 23, 2020

    10a / 530p - Zoom WOD
    10/11/12/4/5/6 Outdoor WOD

    .

    6rds x 3minute work / 3min rest
    .

    Rd 1/4  - 20 Wall Balls + 20 KBS + max cal. Row

    Rd 2/5- 20 KBS + 20 cal. Row + max KBS

    Rd 3/6 -  20 cal. Row + 20 KBS + max WB’s

    ** pick a weight you can go unbroken with / scale reps as needed **
    .
    Warm-up 
    1min Row (easy) + 15 WB’s + 15 KBS 
    1min Row (hard) + 12 WB’s + 12 KBS
    .

    Tuesday June 23, 2020
    Zoom WOD - 10a/6p
    CF Kids Zoom WOD - 430p
    Outdoor WOD 9a/10a/11a/4p/5p/6p

    .

    Part 1 (Outdoor WOD) – 15min to build to a challenging Power Clean 
    .
    Part 1 – (Zoom/At-home WOD) Complete 4-5rds for quality. Use a challenging DB wt.
    10 Single Arm DB Power Cleans (right-arm)10 Tuck Crunches
    10 Single Arm DB Power Cleans (left-arm)
    10 Alt. Bird Dogs (5 per side) 
    .
    Part 2 – (Outdoor and Zoom) - 12min amrap

    6 Power Cleans (115/75)(50-60% Part 1)
    12 Push-up w/ Shoulder Tap
    18 Air Squats 
    .

    Warm-up

    1min each - Alt Bird Dogs / Tuck Crunches / Push-up w-Shoulder Tap / Air Squats  
    5 Power Cleans (lite bar or db/arm) and build to Part 1 starting weight.
    .

     

    Monday June 22, 2020
    10a/6p - Zoom WOD 

    9a/10a/11a/4p/5p/6p - Outdoor WOD

    .

    Part 1 (Outdoor WOD) - Strict Press + Push Press+Push Jerk (build to a challenging weight for the complex over 5-6 sets)
    .
    Part 1 (Zoom WOD) - Alt. Tabata sets x 4rds
    a) DB Strict Press
    b) DB Split Squat (Rt leg)
    c) DB Push Press
    d) DB Split Squat (Lt Leg)
    e) DB Push Jerk
    f) rest
    .
    Part 2 (Outdoor & Zoom)- in 10min 
    10 alt. SADS (50/35)
    10, 20, 30... etc DU’s / SU's
    .
    Warm-up
    10x (lite)- Strict Press (per arm) - Split Squat (per leg)
    :30 SU’s + :30 DU’s
    2x10 Alt. SADS 
    3x Press+PP+Push Jerk (build to a starting weight for Part 1)
    Sunday June 21, 2020
    10a Zoom WOD 

    9a/10a/11a - Outdoor WOD

    .

    ‘Dad-Bod WOD’ - 24min EMOM perform :30-:40sec max reps
    Min 1 - Bench Press** (sub Push-ups)
    Min 2 - Mountain Climbers 
    Min 3 - Bicep Curls**
    Min 4 - Russian Twists
    Min 5 - Burpee w/ jump/clap
    Min 6 - rest 
    ** use a weight that challenges you for :30-40sec
    ..
    Warm up
    - :30 each - Push-up into Cobra / Russian Twists / Mtn Climbers /Bicep Curls / Burpees
    - 2-3 sets of 8 reps Bench Press working up to do wt. 

    Saturday June 20, 2020
    Zoom WOD - 10a
    Outdoor WOD 9a/10a/11a
    Virtual 5k - 9a @ CFSD or anytime on your own
    .
    Part 1 – 3 amrap’s:
    Rd 1 – 5min amrap
    12 Kettlebell Swings (ahap)
    6 Cal Ski Erg (sub :20 other high int. cardio)
    **rest 5min**
    Rd 2 – 4min amrap
    10 Kettlebell Swings
    5 Cal Ski Erg  
    ** rest 4min**
    Rd 3 – 3min amrap:
    8 Kettlebell Swings
    4 Cal Ski Erg  
    .
    Part 2 -  3rds - rest 1min after each complete round:
    10 weighted hollow rocks (1-5# in each hand) 
    10 alt. V-crunch
    10sec arch hold
     .
    Warm-up
    1min ski (easy)
    10x bw Hollow Rocks + 10x alt. V-Crunch + :20 arch hold
    15x KBS (lite)
    :30 ski (hard)
    10x KBS (heavy)

    Friday June 19, 2020

    Zoom WOD - 10a/530p
    Outdoor WOD 10a/11a/4p/5p/6p
    .
    Part 1 – partners alternate 5rds for time (or rest = work)
    3 Burpees
    6 Thrusters (bar 95/65) or (db 35/25)
    9 Pull-ups
    6 Thrusters
    3 Burpees
    .
    Part 2 -  3rds x 2min work/2min rest
    1min max GHD Sit-ups or Straight Leg Sit-ups
    1min max calories Bike or Ski Erg
    .
    Thursday June 18, 2020
    Zoom WOD - 10a/530p
    CF Kids Zoom WOD - 430p
    Outdoor WOD 10a/11a/4p/5p/6p
    .
    Min 0-5: EMOM – 15/12cal row (sub 150/100m sprint)
    .
    Min 6-16: 10min amrap:
    5 Shoulder to OH (bar 115/75)(db 40/30)
    10 Deadlifts
    15 Box Jumps/Step-ups
    .
    Min 17-22: for time 75/60 cal row (sub 800/600m run)
    .
    Warm-up
    12/10 cal row (easy)
    10x step-ups + 5x box jumps
    12/10 cal row (hard)
    5 deadlift + 5 push press - starting with empty bar and building to workout weight.

     

    Wednesday June 17, 2020
    Zoom WOD - 10a/530p
    Outdoor WOD 10a/11a/4p/5p/6p
    .
    Part 1 – 4rds for max reps – rest 2min between rounds.
    .
    Rd 1& 3 -   in 4min complete
    2rds of:
    12/10 - DB Devil Press (35/25)
    12/10 OHS (75/55)
    ...in remaining time max burpee over bar
    .
    Rd 2 & 4 – in 4min complete
    2rds of:12/10 Power Snatch (75/55)
    12/10 Renegade Row (35/25)
    ...In remaining time max hrpu
    .
    Scaling
    scale weight as needed
    No barbell – sub db / broomstick ohs and SADS 
    .
    Warm-up (1min each)
    Alt. Renegade Row w/ hrpu (bw)
    pvc or broomstick passthroughs & ohs
    2 x 5 power snatches + 5 ohs  (empty bar & workout wt)
    10x alt. weighted renegade rows
    5x devil presses + 5x burpee over bar
    Tuesday June 16, 2020
    Zoom WOD - 10a/530p
    Outdoor WOD 10a/11a/4p/5p/6p

    .

    Part 1 – Build to a challenging Clean & Jerk over 10-15min
    .
    Part 2 - Chipper for time(cap 20min)
    40/32 Calorie Row
    30 Wall Balls(20/14)
    20 Box Step Over w/ MB (24/20)
    10 Clean and Jerk (60% Part 1)
    20 Box Step Over w/MB
    30 Wall Balls40/32 Calories Row
    * sub other cardio for Row & lite db thrusters for WB’s
    .
    Warm-up
    2-3min Row (or other cardio)
    10x Step-over (bw) / WB’s / Step-overs w-MB / WB’s

    5x w/Empty or Lite Bar – Hang Power Clean/Press/F Sqt/Push Press/Power Clean/Jerk

    Monday June 25, 2020
    Zoom WOD - 10a/530p
    Outdoor WOD 10a/11a//4p/5p/6p
    .

    Part 1 - for time:

    250m Run  + 6 Front Squats (135/95) + 6 KBS (70/53)
    250m Run + 9 Front Squats + 9 KBS
    250m Run + 12 Front Squats + 12 KBS

    250m Run + 9 Front Squats + 9 KBS
    250m Run + 6 Front Squats + 6 KBS

     

    Sunday June 14, 2020
    Zoom WOD - 10a
    Outdoor WOD 9/10/11

    .

    Partners alternate full rounds for 4 rounds each:
    9 No Pushup Burpees
    12 MB Cleans (May use kb/db)
    15 Calorie Row (sub :45sec another cardio )
    12 MB Cleans
    No Pushup Burpees
    ** Scale reps to 6/9/12/9/6 to be faster (goal is 3-3:30/rd)

    ...

    Warmup
    Down Dog / Cobra
    Pulse squats
    2min cardio
    MB clean progression
    (5x extension/pull under/ full clean)
    5x no push-up burpee
    Saturday June 13, 2020
    Zoom WOD - 10a
    .
    Part 1 - against a 20min clock:
    4min amrap: 8 Alternating Hang Clean & Jerks (50/35) + 8 TTB/K2C

     

    Rest 2min

     

    4min amrap: 8 Alternating Hang DB Snatch + 8 Tuck Crunches

     

    Rest 2min

     

    3min amrap: 6 Alternating Hang Clean & Jerk + 

     

    6 TTB/K2C 

     

    Rest 2min

     

    3min amrap: 6 Alternating Hang DB Snatch+ 

     

    6 Tuck Crunches

     

    .

     

     

    Warmup

     

    Ground to Sky

     

    Twisting Spiderman

     

    Tuck Crunches

     

    10x alt DB C&J + 10x alt SADS – start lite and build

     

    Friday June 12, 2020

     

    .
    Click link in bio for WOD video 
    10a / 530p - Zoom WOD 
    .
    Part 1 - E5MOM x 20min

     

    Run 400m (sub another cardio for :90sec-2min)
    12 Deadlifts (bw)(3/4 bw)(1/2 bw)
    21 Butterfly Sit-ups

     

    * score is total time to complete all 4rds
    .
    Part 2 - Accessory work – 3rds x 10 reps each.  Not for time.

     

    Bent-over I-Y-T’s

     

    Alt Bicep Curls (ahap)

     

    Waiter’s Carry (100’/arm) (ahap)

    .

    Warm-up

     

    Good Mornings

     

    Waiters Carry x 50’/arm

     

    Bent I-Y-T’s x 5

     

    Butterfly Sit-ups x 10

     

    Run (or other cardio) 2-3min

     

    Deadlifts x 8reps building to Part 1 weight.
     

    Thursday June 11, 2020

    10a/530p  Zoom WOD
    430p CF Kids Zoom

    .

    For time: 
    2rds of:
    10 Burpee Broad Jumps* (4’/3’)
    10 KB Front Rack Squats (5/arm)
    10 Kettlebell Swings (53/35)2rds of:
    20 Burpee Broad Jumps* (4’/3’)20 KB Front Rack Squats (10/arm)
    20 Kettlebell Swings 2rds of:
    30 Burpee Broad Jumps* (4’/3’)

    30 KB Front Rack Squats (15/arm)
    30 Kettlebell Swings 

    *Reverse Lunge back to start*

    * scale to 8/16/24

    .

    Part 2 – Alternating Tabata x 10min (5rds)
    Superman Hold
    Hollow Hold
    Bottom of Squat Hold
    .

    Warm-up

    :20-30swd Superman Hold / Hollow Hold / Bottom of Squat Hold

    10x KBS / Front Sqt (rt) / KBS / Front Sqt (lt)

    5x BBJ w/ reverse stepback

    Wednesday May 27, 2020
    10a / 530p - Zoom WOD
    11a/12p/4p/5p/6p - Outdoor WOD
    .
    Part 1 - EMOM x :30 max reps x 12reps
    Strict Pull-ups
    Strict Press (115/75)
    Strict Push-ups
    * pick wt./version that you can do 8-12reps with
    .
    Part 2 - for time:
    20/15/10/5 Ground to OH (115/75)
    100/200/300/400m Row or Run
    .
    Warm-up
    2-3min cardio (from Part 2)
    8x Down Dog to Strict Pushup to Renegade Row
    2x 3-5 Pull-ups 
    5x Strict Press - build to Part 1 weight
    5x Ground to OH - build to Part 2 weight

    .

    A Message from Coach Jeff 

    Recently we had posted a statement denouncing some unfortunate comments and actions shared by CrossFit’s Founder and CEO Greg Glassman.  If you are someone that follows social media, you likely have seen that numerous athletes, companies and CrossFit’s have come out and made statements against his words with some even renouncing their relationship with CrossFit

    CFSD has always strived to be a place where its members feel safe and included, regardless of who they are or how fit they are.  During our existence we’ve been incredibly proud of the fact that our CFSD family has represented a diverse group of individuals of numerous races, backgrounds, gender identities, etc.   It is our culture – it is who we are – we are about people.  So, when we hear words and witness actions that contradict our beliefs and that are hurtful and threatening to the people we care about, we must speak up and take action. 

    I was truly taken back and disappointed in the comments made by Greg Glassman.  As the ‘figurehead’ of CrossFit, at a time where people need leadership, he has let us down.  I find this especially troubling because I have always been proud of how Glassman and CrossFit have helped and provided opportunity for many people, from many walks of life.  In fact, without CrossFit, the Coach’s and I would not likely have had the opportunity to build the incredible CFSD community we have today.  Keeping all of this in mind,  I want to define to you where we stand at the current moment in time regarding our relationship with CrossFIt. 

    I am well aware that many athletes, sponsors, gyms, etc. have stepped away from their relationship with CrossFit.  I am also aware that many of you believe that CFSD should do the same and I certainly understand why.  To me though, the concept of CrossFit and the ability for CrossFit to benefit the world is much bigger than Greg Glassman. I believe in CrossFit and I am not ready to throw away the relationship because of his comments. Before we ‘react’ by de-affiliating, I would like to give CrossFit HQ a chance to ‘handle’ the situation.  I am more than prepared to remove the word CrossFit from our title if the appropriate changes aren’t made, but I am one who rushes emotionally into decisions.  Our future with CrossFit is uncertain at this time, but be assured- without the word CrossFit in our name, we will always be the same amazing group of individuals that love and support one another.  We will continue to observe the situation and communicate to you the actions we feel we need to take.  This is not a time to be divided. It is a time to be united.  We miss seeing you all at CFSD and look forward to being reunited very soon.

    Tuesday June 9,  2020
    10a/530p  Zoom WOD
    430p CF Kids Zoom
    .
    Part 1 – 10min amrap
    30 DU’s (45 SU’s)
    10 Box Jumps (24/20)
    30 DU’s (45 SU’s)
    10 Weighted Step-ups (bar 75/55)(db 30/20)
    .
    Part 2 -
    10 SDHP (75/55)
    10 Straight Leg Sit ups
    :20 Nose to Wall HS Hold
    10 Straight Leg Sit ups
    10 SDHP
    .
    Monday June 8, 2020
     10a/530p  Zoom WOD
    630 Mobility WOD

    .

    Part 1 – 3min work / 1min recovery
    10 Alt. SADS
    10 Single Arm DB Overhead Squat (5/5)
    10 HRPU
    *Pick up where you left off the previous rd.
    .

    Part 2 – 4-5rds (not for time)

    10 Single Leg RDLs (5/side)
    20 K2E Mountain Climbers 
    :30 Low Plank 
    40 Flutter Kicks 
    Rest 
     

    Warm-up
    Inchworm to Push-up
    Squat Hold w/ OH Extension
    Single-Leg Deadlift(bw)
    K2E Mtn. Climber
    Plank
    Flutter Kicks
    Alt. SADS
    Single-arm DB OHS (5/arm)
    .
    Sunday June 7, 2020
    Memorial WOD -  ‘Floyd’

    .

    Crossfit has always prided itself on memorial workouts for our military and first responders.  At CFSD we feel it is important for us as a community to broaden our memorial workouts to include those who have lost their lives in our country's battle against institutional and systematic racism. In that effort, today we lift for George Floyd, may he rest in power.
    .
    Heat times – 9a/10a/11a – Guests welcome – please DM us on FB/Insta or text Coach Jeff at 516-782-8558 to reserve your time.
    .

    Buy-in - 8:46 Run, Row, Bike, Ski, etc.

    2rds of:

    5 Burpees
    25 Deadlifts(bar 95/65)(35/25)
    20 Squat cleans
    20 Push Press
    .
    Cash-out: spread awareness, donate, sign petitions, have hard conversations, vote 

    .

    Saturday June 6, 2020
    10am Zoom
    1115a CF Kids
    .
    3 x 5 min amraps...
    a)  5min amrap
    5 thrusters (lt)
    5 backward-stepping lunges(w/weight)
    5 thrusters (rt)
    5 backward-stepping lunges
    — rest 1:00 —
    b) 5min amrap
    Same as ‘a” – but 10 eps
    .— rest 1:00 —
    c )5min amrap
    Same as ‘a’ – but 15reps

    ** scale to 4 / 8  / 12

    .

    Warm-up (:20-:30sec)

    Squat / Rev Lung(bw) / Push Press (per arm) / Rev Lunge (w/weight) / Thruster(per arm)

    Friday June 5, 2020
    10a / 530p - Zoom WOD
    730p - Movie Night
    .
    Part 1 – EMOM x :30 max reps x 20min (4rds)
    Station 1 – Right-arm DB Rows (ahap)
    Station 2 – Left-arm DB Rows (ahap)
    Station 3 - Right-arm Floor Press(ahap)
    Station – Left-arm Floor Press(ahap)
    Station 5 – TTB/K2C or Tuck Crunch
    .
    Part 2 - 5rds(cap 10min)
    15 burpees
    30 air squats
    ** Consider scaling reps to 12/24 or 10/20.  Work steady and smooth throughout.  ‘Slow is smooth - smooth is fast’.  

    .

    Warmup 
    10x SA DB Row (per arm)
    10x Floor Press (per arm)
    10x Tuck Crunches
    5x Burpees
    15x Air Squats
    Thursday June 4, 2020
    10a / 530p - Zoom WOD
    430p - Zoom Kids
    630 -Zoom Mobility

    .

    Part 1 -  in 9min climb...
    4,8,12, etc...
    Wall Balls (sub lite db thrusters  
    3 Deadlifts+ 2 Hang Cleans + 1 Shoulder to OH                                                             
    (bar 115/75 – db 40/30 – scale accordingly)                  
    .
    Part 2 - Tabata Core x 8min
    Hollow Rocks/Crunches
    Side Plank (Rt)
    Plank
    Side Plank (Lt)
    .
    Warm-up
    -       
    - :30sec each – air squats + all Part 2 movements
    10 DL/HC/S2OH w/ empty bar ad then do sets of 3/2/1 building to Part 1 weight
    - :30sec Wall Balls 
    .
    10a / 530p - Zoom WOD
    430p - Zoom Kids
    630 - Zoom Mobility
    .
    Wednesday June 3, 2020
    Part 1 -  against a running clock:
    Min 0-4: climb 2,4,6...
    Alt. DB SADS (50/35)
    HRPU
    Min 6-10 : climb 2,4,6...
    DB Push Press
    Alt. Renegade Rows
    Min 12-16: Repeat ‘a’ – going down from where you left off
    Alt. DB SADS
    HRPU
    Min 18-22: Repeat ‘b’ – going down from where you left offAlt.
    DB Push Press
    Alt. Renegade Rows
    .Warm-up
    Down Dog/HRPU/Cobra/HRPU
    10x Renegade Rows / Push Press / SADS
    .
    Tuesday June 2, 2020
    10a / 530p - Zoom WOD
    430p - Zoom Kids
    630 - Zoom Mobility
    .
    For time(20min cap)
    75 DU’s / 100 SU’s
    ...
    Followed by 21/15/9
    Kettlebells Swings (53/35)
    Leg Raises to KB
    ...
    Followed by 75 DU’s/100 SU’s
    ...
    Followed by 21/15/9
    KB Squat Cleans
    KB Crunch
    ...
    Followed by 75 DU’s/100 SU’s 
    .

    Warm-up (:30 each)

    SU’s / Air Squats / KBS / DU’s / KB Crunch / KB Squat Cleans / KB Leg Raises

    .

    Monday June 1, 2020

     

    10a & 530 - Zoom WOD
    630 Mobility WOD
    .
    WOD - 20min amrap of:
    1 rd of ‘Kelly’ 

     

    3rds of ‘Mary’ 

     

    .

     

    Kelly = 400m run / 30 Box Jumps / 30 Wall Balls
    Mary = 5 HSPU / 10 Pistol Sqts/ 15 Pull-ups
    .
    Scaling

     

    Run - less meters / another steady state cardio for :90-2min

     

    Box Jumps – lower box / step-ups

     

    Wall Balls -  lite thrusters

     

    HSPU – Negatives / feet on floor HSPU /  L-sits
    Pistols – Hold onto object / Single leg squat to box / Single leg step down from a box

     

    Pull-ups – less reps / ring rows/ low bar pullup / renegade row

     

    .

     

    Warm-up

     

    (:30sec each)
    Step-ups / Air Squats / Box Jumps / WB’s or Lite Thrusters

     

    Lite jog (1-2min)

     

    HSPU progression/practice or L-Sits (2x5)

     

    Pistol practice  

     

    Pull-ups or progression (2x5)
    .
    Sunday, May 31, 2020
    .
    10a Zoom WOD 
    10a-1p Outdoor WOD
    .
    Sunday Partner WOD - Partners alternate 3min rounds for 24min(4rds each)
    .
    10 OHS (75/55)(scale up/down as needed)
    10 TTB/K2C  (sub V-crunch)
    10 Down/Up Planks
    10 TTB/K2C  (sub V-crunch)
    max OHS in remaining time
    .
    Warmup 
    pvc passthroughs + ohs
    V-crunch + Down/Up Planks
    build to ohs weight
    practice k2c/ ttb
    Do 1rd of the workout at 5-reps each
    .
    .
    Saturday May 30, 2020
    10a - Virtual Zoom class
    .
    Using a barbell(115/75) or db’s(40/30) - scale weight accordingly 
    .
    Min 0-6: climb...
    2 Power Cleans+ 100m Run
    4 Power Cleans + 100m Run
    Etc...
    .
    Min 9-15: climb...
    2 Hang Power Snatch + 10 Sit-ups 
    4 Hang Power Snatch + 10 Sit-ups
    Etc...
    .
    Min 18-24: Start where you left off the Power Cleans and go back down for time.
    Ex: 12 Power Cleans + 100m Run, 10 + 100m Run, etc...
    .
    Min 27-33: start where you left off the Snatches and go back down for time.
    .
    Warmup 
    Ground to Sky / Twisting Spider-Man  / Lite Jog(or other cardio) / Wrist mobility  / Sit-ups 
    5 Power Cleans + 5 Hang Power Cleans (start with empty bar and build to workout weight)
    :30 sprint or hard cardio

    Friday May 29, 2020

    10a / 530p - Zoom WOD

    .

    Part 1 – EMOM x 15min

    8-12 DB Front Rack 11/4 Squats (35/25)

    8-12 Kneeling Arnold Presses 

    :20-:30 Handstand Hold (scale to feet elevated on a chair)

    .

    Part 2  - Death by Burpee + V-Crunch

    Min 1:  1 Burpee + 1 V-Crunch

    Min 2:  2 Burpees + 2 V-Crunches

    Continue adding 1-rep each until you cannot finish the reps in that minute.

     ** Rx Athletes consider starting at 3+3

     

    Warm-up (:30 each)

    11/4 Squats / V-Crunch / Bear Crawl / 11/4 Squat / Kneeling Arnold Press / Burpees / Handstand Hold

    .
    Thursday May 28, 2020
    10a / 530p - Zoom WOD
    430p - Zoom Kids
    630 - Zoom Mobility

    .

    Part 1 – In 12min, climb 10/20/30, etc...
    Reverse Lunges
    Sit-ups

    DU’s/SU’s

    Part 2 – Accessory work
    3rds x 10 reps each.  Not for time
    Bent-over I-Y-T’s (1-5#)
    Seated Curl into Press
    Alt. Bird-dogs
    .
    Warm-up (:30-:60 each)
    SU’s / Bird-dogs / I-Y-T’s (no wt.)
    Rev Lunges / Sit-ups / DU’s

    Seated Curl + Press(lite)

    .
    Wednesday May 27, 2020
    10a / 530p - Zoom WOD
    630 - Mobility WOD
    .
    (In-home WOD)
    Part 1 Tempo RDL’s  (5sec descent and hold at bottom )
    5 sets x 6-8reps
    Start lite and increase load each round
    .
    Part 2 - 12min amrap
    1 Wall Walk (sub :15 Bear Crawl)
    6 No push-up Burpees
    9 Glute-hip bridges
    12 Jumping Squats
    .
    Outdoor WOD
    Part 1– Build to a challenging 5-rep Deadlift
    .
    Part 2 -  ‘Rowing DT’ – 15min amrap
    15/12cal Row12 Deadlifts (95/65)
    9 Hang Power Cleans
    6 S2OH
    .
    Tuesday May 26, 2020
    10a / 530p - Zoom WOD
    630 - Mobility WOD
    .
    Part 1 – Following the FBG format – 3rds x max reps at each station. Rest 1min between rounds
    .
    Min 1: KB Thrusters(53/35)
    Min 2: KB SDHP
    Min 3: Box Jumps
    Min 4: Box Dips
    Min 5: KB Swings
    Rest 1min
    .
    Warm-up
    10 x  Step-ups / Dips / KBS / SDHP / Box Jumps
    5x KB Front Sqt/Push Press Thruster
    .
     MURPH Heat Times for Memorial Day
    Outdoor WOD - 930/1030/1130 (CFSD Parking Lot)
    10am - Zoom WOD 
    General Info:
    • Arrive at least 15-20min BEFORE your heat time to get your lane assignment and warm-up, so that we can start the heats on time. You may need to park on LB Rd as parking may be limited in the lot.
    • Bring your own mat/towel, etc for push-ups (if you want to use one)
    • Go to the bathroom BEFORE you come, as we’re not supposed to allow people inside
    • We will be have some beverages, snacks and likely some burgers and dogs. Feel free to bring a beach chair and hang-out a little (distanced of course)
    • Each person will have their own pull-up station as well as a marked out area for their push-ups and squats to maintain proper distancing
    • Those of you doing pull-ups should strongly consider wearing hand protection. We have WOD-n-Done available for you if you do not have your own (please leave time to put them on)
    • The run is 1mile – which is 4 laps around the 2nd Please watch out for traffic and pedestrians and maintain distancing during the run. If you cannot run and need to row instead, please let Coach Jeff know ahead of time.
     The Workout:
    1mile Run
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    1mile Run
    **Wear a weighted vest if you have one (we have a couple extra at the gym if anyone wants)**

     

    The Plan

    • The first run should be smooth and steady. Don’t go out too fast as you have a lot of work ahead of you. The last run should be as strong as you can do it, as you are done after it.
    • Most people break up the bw movements to either: 20rds of 5 pullups/10 Pushups/15 Squats or 10rds of 10/20/30. Pick a plan that you can keep the same pace the whole way through the workout. To keep track of how many rounds you’ve done, we will have whiteboards and poker chips available.
    • This workout is about honoring the sacrifice that Lt Murphy and others have made. With Covid-19, many of us are not in the shape we might normally be in, so with that being said, your time is not what matters.  What matters is that you do your best and do the workout with integrity. 
    The Warm-up
    1-2min Lite jog
    1min Inchworm to Push-ups
    1min Spiderman Stretch
    1-2min Run at workout pace
    2sets of: 3 Pull-ups + 6 Push-ups + 9 Air Squats
    .
    Sunday May 24, 2020
    10a - Virtual Zoom class

     

    .

     

    Sunday Funday Partner WOD

     

    Partners alternate complete rounds for 4rds each

     

    10 Right-arm SADS (10-50#)

     

    10 Right-leg Weighted Step-ups (12-24”)

     

    10 V-Crunches

     

    10 Left-leg Weighted Step-ups

     

    10 Left-arm SADS

     

    .
    Warm-up

     

    10x (bodyweight) Step-ups / V-crunches

     

    10x  DB Step-ups (per leg)

     

    10x SADS(per side)

     

    .
    Saturday May 23, 2020
    10a - Virtual Zoom class

     

    .
    Part 1 – Tempo Front Squats x 5rds

     

    Start lite and increase load each round if possible. Rest as needed.
    Rd 1 @ 10sec descent -10sec hold at bottom-10sec ascent
    Rd 2 @ 8-8-8
    Rd 3@ 7-7-7
    Rd 4 @ 6-6-6
    Rd 5 @ 5-5-5

    .

     

     

    Part 2 - 13min amrap 
    30sec Sprint (sub any high intensity cardio)
    12 Thrusters (bar 95/65)(db 35/25)

     

    Rest 1min
    * pick a weight you can go unbroken on

     

    .

    Warm-up

    Ground to Sky 
    Twisting Spiderman
    BW Tempo Squats 3 x 5-5-5
    Empty/Lite Bar
    10 x Strict Press
    Tempo Squats 5-5-5
    Lite Run + Sprint 
    5 Front Squats / Push Presses / Thrusters (build to Part 2 wt.)
    .
    Friday May 22, 2020
    10a - Virtual Zoom class

    .

    Part 1 - Tabata  - 20s Work/:10sec Rest x 8rds each -
    Deadlifts (bar 95/65)(db 35/25)
    Hang Power Cleans
    SH2OH
    *Rest 1 minute between movement
    * scale weight accordingly
    .
    Part 2 - 10min amrap
    12 Cln & Jerks
     50 DU’s or SU’s
     * same weight as Part 1
    .
    Warm-up
    :30sec each - Heels to Toes / Butt Kickers / Penguin Taps
    8x Deadlift / Hang Power Clean / Press / Push Press / Jerk
    (start lite and build to workout weight)
    Thursday May 21, 2020
    10a / 530p - Zoom WOD
    430p CF Kids WOD
    630 - Mobility WOD

    .

    Part 1 - Murph-prep – 30min amrap
    400m Run (scale to roughly 2min)
    2-3 Rds of Cindy:
    5 Pullups (or other back movement)
    10 Push-ups
    15 Air Squats
    .
    Part 2 – Accumulate 2min in the following:
    Handstand Hold or Push-up Plank Hold
    Hollow Hold
    .
    Warm-up
    Leg Swings / Hip Circles / High Knees/ Side Shuffles / Lunges
    2-3min lite run
    :20 Handstand or Plank Hold & :20 Hollow Hold
    1-2 sets of Cindy
    .
    Wednesday May 20, 2020
    10a / 530p - Zoom WOD
    630 - Mobility WOD

    .

    Part 1 – 5rds x 10 reps – start lite and build
    DB Bench Press
    DB Bent Row
    * use bench if you have it – if not press from the floor
    * use a barbell if you have it
    * if you only have 1 db perform 10 reps/side 
    .
    Part 2 - 5rds for time(cap 15min) 
    6 DB Hang Squat cleans (35/20) 
    12 Push Presses 
    18 K2C or K2E Mtn. Climbers  
     24 DU’s (sub 36 SU’s) 
    . 
    Warm-up 
    1min Jump- rope 
    K2C or K2E Mtn. Climbers 
    10x Frt Squat/Push Press/Hang Power Clean/Hang Squat Clean 
    1+ rds of 10 Bench Press and Bent Row (build to P1 starting weigh
    .
    Tuesday May 19, 2020
    10a / 530p - Zoom WOD
    430p CF Kids WOD
    630 - Mobility WOD

    .

    Part 1 –for time: 24/18/12
    WB’s or KB Thrusters
    Alt. SADS (50/35)
    KB Swings (53/35)
    *EMOM 1or 2 burpees* .

     

     

    Part 2 – Run Intervals (keep the fastest pace you can sustain for each interval) 

    Run 1min – Walk 1min
    Run 2min – Walk 2min
    Run 3min – Walk 3min
    Run 2min – Walk 2min
    Run 1min –

    .

    Warm-up

    Forward / Side Leg Swings
    Hip Circles
    Pulse Squats
    10x KBS / WB’s / SADS
    Run 1min easy + 1min hard
     Monday May 18, 2020
    10a / 530p - Zoom WOD
    630 - Mobility WOD
    .
    Part 1 – 5 x 5 Pause Overhead Squats
    Pause 2-3sec pause at bottom. Increase load each round if you have good balance and control. 
    .
    Part 2 – 3,6,9, etc. for 13min
    Option A
    Deadlifts (+/- 50% 1rm)
    Pull-ups(pick type)
    Butterfly Sit-ups
    .
    Option B
    DB Deadlifts (pick load)
    Renegade Row
    Butterfly Sit-ups
    .
    Warm-up
    PVC/Broomstick Passthroughs
    PVC Good Mornings
    PVC Pause OHS
    Renegade Row(bw) + Butterfly Sit-ups
    Deadlifts – 10 reps building to Part 2 wt.
    Pause OHS – 5reps building to Part 1 starting wt.
    .
    Sunday May 17, 2020
    10a - Zoom WOD

     .

    Partner Workout – partners perform 4rds x :20work/rest per movement. One partner rests while the other works.  Use a pair of DB’s or barbell. Pick a weight that is challenging but that you can move well with.

     

     

    Front Rack Lunges

     

    Hang Power Cleans

     

    Front Squats

     

    SH2OH

     

    Front Squats

     

    Hang Power Cleans

     

    Front Rack Lunges

     

    .

     

     

    Warm-up

     

     

    Spiderman Stretch

     

    Air Squats + Alt. Lunges(bw)

     

    Start lite and build to workout weight x 10reps each
    Hang Power Clean/Front Squat/SH2OH/Frt Rack Lunges
     

    Saturday May 16, 2020
    10a Zoom WOD
    11:15a CF Kids WOD
    .
    Partner WOD - in teams of 2, partners alternate 1min work at each station.  If doing solo work every other minute.
    ...
    Min 0-6: max meter Run or other cardio
    Min 6-12:  Power Snatch or SADS (pick load and object)
    Min 12-18  max Box Jumps or Step-overs (pick height)
    Min 18-24: max meter Run or other cardio
    .

    Warm-up (1min each)

    Ground to Sky Reaches
    Step-ups
    Slow Jog or other cardio (:30sec one way and back)
    Box Jumps
    Medium paced Jog or Cardio
    Power Snatch x 5reps (start lite and build to workout weight)
    .
    Warm-up
    Spiderman Stretch
    Air Squats + Alt. Lunges(bw)
    Start lite and build to workout weight
    10x  - Hang Power Clean/Front Squat/SH2OH/Frt Rack Lunges
    .
    Friday May 15, 2020
    10a / 530p - Zoom WOD
    730pm Game Night
    .
    Part 1 – Perform A/B for :60 on/:30 off x 15min
    A)  :30sec KB Swings  + max HRPU
    B)  :30sec max WB’s or Lite Thrusters + max
    Sit-ups

    .

    Part 2 –4rds for quality

    10 x Right-arm Bent Row (ahap)

    10x Left-arm Bent Row

    10x Anchored Leg Raises

    10x Alt. Bird dogs

    .

    Warm-up (:30sec each)
    Squats/Bird Dogs/Sit-ups/Push-ups/Row/KBS/WB or Thruster

     

    Thursday May 14, 2020
    10a / 530p - Zoom WOD
    430p - Zoom Kids
    630 - Zoom Mobility
    Click link for coaches WOD video

    .

    Part 1 - Four minutes on 1 minute off x 4 Rounds (20min)
    400m Run (scale to < 2min)
    14/12 DB Deadlifts* (pick load)  
    14/12 DB Hang Power Cleans*
    Max Front Squat or Goblet Squat
    * ideally 2 DBs, it not go 7 per side
    .
    Part 2 – 5rds for quality:
    10x Bicep DB Bicep Curls (same wt. as Part 1)
    10x Mtn. Climbers.
    10x OH Tricep Extensions(scale to 1 DB)
    10x Mtn. ClimbersRest :30-:60 if needed
    .
    Warm-up (:30-:60sec each)
    Ground to Sky / Pulse Squats / Mtn Climbers / DB Deadlifts / DB HPC / DB Frt Squats / Bicep Curls/ OH Tri Ext. / Run
    Wednesday May 13, 2020
    .
    10a / 530p - Zoom WOD
    630 - Zoom Mobility

    .

    Part 1 – for max reps:

    Min 0-6:  amrap of: 6 Devil Presses (35/25)* + 12 Weighted Sit-ups + 24 DU’s/Tall SU’s

    Min 6-8: rest

    Min 8-12: amrap of: 4 Devil Presses + 8 Weighted Sit-ups + 16 DU’s/Tall SU’s

    Min 14-16: rest
    Min 16-18: max Devil Presses

    .

    Part 2 – Cardio intervals (Run, Row, Ski, Bike, Burpees, etc)

    Repeat 5x – 1-minute hard / 2-minute easy(active recovery)

    .

    Warm-up –
    5x - Hinge Tap the Floor/Hinge Sprawl/Hinge Sprawl Hips to Floor/Burpee
    1min SU’s / DU’s
    1min Part 2 Cardio (easy/med pace)
    6 Devil Presses

    6 Wtd. Sit-ups

    1min Part 2 Cardio (hard pace)

    .
    Tuesday May 12, 2020

     

    .
    10a / 530p - Zoom WOD
    430p - Zoom Kids
    630 - Zoom Mobility
    Click link in bio for coaches WOD video
    .
    Part 1 - 16min amrap:

     

    15 KB Hot Potato Squats (35/25)

     

    12 Russian Twists (L/R=1)

     

    9 KB Strict Presses (per arm)

     

    200m Run

     

    .

     

    Part 2 - Tabata Core
    :20work/:10rest x 8min (Alternate movements for 4rds)

     

    Hollow Hold
    Side Plank(R)
    Superman Hold

     

    Side Plank (L)

     

    .

     

    Warmup

     

    :20 Sec x Hollow Hold(R) / Side Plank / Superman Hold / Side Plank (L)

     

    10x Strict Press(per arm) / Russian Twists / SDHP / Goblet Sqts / Hot Potato Sqts

     

    200m Run
    Monday May 11, 2020
    10a / 530p - Zoom WOD
    630 - Zoom Mobility

    .

    Part 1 – 5rds for time:
    3 Deadlifts + 2 Front Squats + 1 Shoulder to OH (bar 135/95)(db 50/35)
    20’ Bear Crawl (sub :20sec Plank Hold)
    3 Deadlifts + 2 Front Squats + 1 Shoulder to OH
    20’ Crab Walk (sub :20sec Crab Hold)
    ** Use a weight that is challenging but that you can do the 3/2/1 unbroken with **
    ** If only 1 DB available – do one set with each arm **

    .

    Part 2 – for time:
    10 -> 1 Burpees
    5 Dips
    1->10 Sit-ups
    .
    Warm-up

    :20s each – Alt. Shoulder Taps/Crab Hold/Air Squats/Bear Crawl/Crab Walk/Burpees/Dips

    10x – Empty Bar or Lite DB Deadlift/Front Squat/SH2OH

    3/2/1 - DL/FSqt/SH2OH building to Part 1 weight

    .

    Sunday May 10, 2020 
    10a - Zoom WOD
    11am - Zoom Me & Mom Workout

    Sunday May 10, 2020

    Partner WOD  - partners alternate 2min on / 2min off x 24min(1/2/1/2/1/2).  Scale reps as needed to finish each round in under 2min.

    .
    Workout 1- in 2 minutes:
    10 x Knee to Elbow Mtn. Climber(L/R=1)
    5x Down/Ups (Rt leading)
    10x Knee to Elbow Mtn. Climber
    5x Down/Ups (Lt leading)
    Max Plank Jacks in remaining time
    .
    Workout 2 – in 2minutes:
    10x SADS (Rt)
    5 x Wtd. Step-ups (Rt)
    10x SADS (Lt)
    5x Wtd. Step-ups (Lt)
    Max Jumping Jacks in remaining time
    *use the heaviest weight / height step you can go unbroken with
    .
    Warm-up - :30 each
    Jumping Jacks / Plank Jacks / Step-ups(no wt.) / Mtn. Climbers / Wtd. Step-ups /  SADS / Down+Ups
    Saturday May 9, 2020 
    10a - Zoom WOD

    Against one running clock:

    Min 0-8:  Climb the ladder 3,6,9...

    KB Thrusters (53/35)

    TTB or TT KB

    Min 8-10: Rest

    Min 10-?: Start where you finished and go back down...(Ex: 15/12/9...)

    KB Swings

    Broad Jump (4’/3’)

    Warm-up

    1min x Spiderman Stretch

    :30sec each – Air Squats/Broad Jumps/KBS/TTB or TTKB

    5x KB F Sqt/PP/Thruster

    .
    Friday May 8, 2020 
    10a / 530p - Zoom WOD
    730pm Game Night
    .
    Part 1  - 12min amrap
    24 DU’s (sub 36 SU’s) 
    12 Alt. DB Hang Clean & Jerk (50/35)
    24 DU’s (sub 36 SU’s)
    12 Alt. Weighted Step-ups (50/35)
    .
    Part 2  Alternating Tabata x 10min (5rds)
    Split Squats (Right)
    Flutter Kicks(face up)
    Split Squats (Left)
    Flutter Kicks (face down)
    .
    Warm-up
    1min each
    SU’s / DU’s
    Alt. Step-ups (bw)
    Flutter Kicks (:30 facing up/:30 facing down)
    Split Squats (:30/leg)
    Alt. Weighted Step-ups
    Alt. Hang Clean & Jerk(start lite and build if needed)
    .
    Thursday May 7, 2020
    10a / 530p - Zoom WOD
    430p - Zoom Kids
    630 - Zoom Mobility
    .
    Part 1 – 5x5 Pause Front Squats

    Build to a challenging weight over the 5 sets. Pause 2-3sec at the bottom. Focus on maintaining good balance/posture at the bottom and power on the way up

    .

    Part 2 – MURPH prep:
    For 20-30min(goal 4-6 rounds)
    2min Run
    10 Pull-ups*
    20 Push-ups
    30 Squats
    * sub – horizontal pull-ups/Bent-over Rows/Banded Rows
    .
    Warm-up
    1min x Leg Swings (Forward/Reverse – Side/Side)
    1min x Hip Circles / Ankle Circles 
    2x – 5 Pullups + 10 Pushups + 15 Squats
    3-4min lite jog
    5reps x Pause Front Squats – start lite and warm-up to Part 1 starting weight
    .
    Wednesday May 6, 2020
    10a / 530p - Zoom WOD
    630 - Zoom Mobility
     .
    Part 1 – for time: 4/8/12/16/12/8/4

     

    Power Snatch (75/55) or SADS (35/25)

     

    Sit-ups

     

    .

     

     

    Part 2 – Alternating Tabata x 5rds

     

    a) Right-arm Bicep Curls (ahap)

     

    b) Left-arm Bicep Curls

     

    c) Right-arm Floor Press (ahap)

     

     
    d) Left-arm Floor Press

     

    e)   
    e) Bottom of Gymnastics Push-up Hold
    .
    Warm-up

     

    1min - Ground to Sky

     

    :30sec each – Sit-ups/Tricep Pushups/Bicep Curl(per arm)/Floor Press(per arm)

     

    5x Power Snatches (building to workout weight)
    Tuesday May 5, 2020
    10a / 530p - Zoom WOD
    430p - Zoom Kids
    630 - Zoom Mobility

    Cinco de Mayo WOD - 'The Angry Mexican’

    AMRAP in 20 minutes
    5 Box Jumps (30/24)
    5 HSPU(sub 2 negatives or 1 Wall Walk or 5/arm L-Sit Press)
    5 Power Cleans (135/95)(sub kb/db)
    Right-arm KB/DB Thrusters (53/35)
    Left-arm KB/DB Thrusters

    *scale all movements as needed

    .

    Warmup
    5x Down Dog into Push-up
    10 Step-ups + 10 Box Jumps
    5 x Right-arm Frt Sqt/Push Press/Thruster
    5 x Left-arm Frt Sqt/Push Press/Thruster
    Warm-up HRPU or  Walk Walks or L-Sit Press
    5x Power Clean building to workout weight
    Monday May 4, 2020
    10a/530p Zoom WOD 
    630 Mobility WOD
    Monday May 4, 2020

     

    EMOM x max reps in :30sec. Build to the heaviest weight you can move well.

     

    Single-arm Row (rt)

     

    Single-arm Row (lt)

     

    Push Press (Rt)

     

    Push Press (Lt)
    .
    Part 2 – Alternating Tabata x 12min (6rds)

     

    Renegade Rows(Pick load)

     

    Hollow Hold

     

    Burpees

     

    Plank Hold

     

    .
    Warmup

     

    1min x Inchworm to Cobra

     

    :30sec each x Hollow Hold / Plank Hold / Renegade Row / Burpees

     

    (Lite Wight) – 10x – SA Row(per arm) / Push Press(per arm) / Renegade Rows

     

    .

    Sunday May 3, 2020
    10a  Zoom WOD 

     .

    Partner Workout - partners split work as needed:
    90/60/30 (scale to 75/50/25)
    KB Deadlifts (53/35)
    Box Jumps/Step-ups
    KBS(53/35)
    TT KB

    KB Thrusters

    .

    Warm-up  -(15 reps each)  
    Step-ups KB Deadlift 
    TT KB
    KBS
    Box jumps
    KB Fr Sqt/Push Press/Thruster (5 each)
    .
    Saturday May 2, 2020
    10a Zoom WOD 
    1115a - CF Kids on Zoom
    .
    Partner WOD - in teams if 2 perform as many reps as possible. Only one partner works at a time. Break work up as needed. If doing solo, your rest time = your work time
    .

     

    Min 0-8: Max alt. 200m Sprints

     

    Min 8-14: Max Clean & Jerks (pick load and object)

     

    Min 14-19: Max Sit-ups

     

    Min 19-23: Front Squats
    .

     

    * Sprints ( goal no more than 1min per sprint – you may scale to a shorter distance – or another cardio)

     

    ** Clean & Jerk – alternate arms if using 1 db/kb

    .

    Warm-up (1min each)

    Ground to Sky Reaches / Squat Stretches / Slow Jog (:30sec one way and back) / Pulse Squats / Medium paced Jog / Sit-ups / Sprint

     

    .

     

    C&J – 5reps each: Hang Clean/Push Press/Front Squat/Push Jerk

     

    ** start lite and build to workout weight
    .
     

    This Friday Night at 7:30pm will be CFSD Game Night.  We will be playing Zoom Bingo as our primary game (for $$$) and in between each Bingo game we will mix it up by playing a another game such Pictionary, Trivia, Charades and maybe watching some funny CrossFit blooper videos, etc.

    1. You will log into Zoom as you would a class 
    2. You will receive a link to bring you to the bingo game via text and email. If possible join Zoom from a laptop/computer and play Bingo on a separate device (Phone, Ipad, etc.)
    3. Each participant will Venmo $5 which will cover 5 games of Bingo. The winner of each game will get $1 for each participant.  If you don’t want to play for $ that’s fine.  If you win... the $ gets rolled to the next game?

    Hope to see a lot of you participate Friday night as this should be a lot of fun!   

    .
    Friday May 1, 2020
    10a & 530p - Zoom WOD 
    730pm - Game Night
    .

    Following the Fight Bone Bad format – 3rds x max reps with 1min rest in between rounds.

    Min 1: max OHS (45/35/pvc)
    Min 2: max SADS(35/25)
    Min 3: max Alt. Reveres Lunges
    Min 4: max HRPU
    Min 5: max DU’s/SU’s
    Rest 1min
    .
    Warm-up
    2x :30sec each Jump-rope / HRPU / Rev Lunges / SADS / OHS
    .

    More Equipment To Be 'Adopted'

    Hey everyone – when we heard we were going to need to close for a while – we ordered a ton of DB’s from Rogue, figuring that if we could let each of you borrow a pair, we could write some challenging workouts that would keep you strong.  It took a few weeks longer for them to arrive than we had hoped, but they’re here!  

    Many of you have already borrowed 1 DB and just need another one to make it a pair and others may not have borrowed any and need a pair.  We have 8# to 50# in quantity.  You should pick whatever weight that in a WOD you would normally use that would be a little heavy, but you could still do reps with....

    We can do pick-up during outdoor gym hours or we can arrange to drop off to you. All items will be cleaned and sanitized for you ahead of time.   Whatever you need, please text Coach Jeff to let him know.

    It's looking like we will be able to start doing classes again in the not so distant future, so you should be making sure to get some strength in...

    .

    Active Recovery Workouts

    Sometimes you need to just getting moving to feel better...so we’ve put together a few workouts that only take 15-20min and require zero equipment.  You can do these workouts as a warm up or as a cool down to a regular workout or as a workout on a day to just want to be move a little...

    There are 3 videos – Shoulders #1Shoulders #2 and Lower Body #1.  We recommend doing each one of these at least once a week.  We will continue adding to this list, so save the link!  We hope you like them!!
    .

    Thursday April 30 2020
    10a & 530p - Zoom WOD 
    630p - Mobility WOD
    430p - CF Kids Zoom WOD

    .

     

    Part 1 – EMOM x :30sec max reps x 12min

     

    Min 1 – Alt. Single Leg Glute Bridge

     

    Min 2 – Nose to the Wall HS Hold
    Min 3 – 3 Hollow Rocks + 3sec Hold 
    .
    Part 2in 10min – 4/8/12/8/4 (L/R=1)
    DB Alt. Hang Clean and Jerk (50/35)
    Alt. Step-ups 
    Mtn. Climbers

     

    *pick any weight & step height*

     

    .

     

    Warm-up(:40sec each)

     

    BW Step-ups – Hip Bridges –

     

    Hollow Hold + 3 Hollow Rocks - 

     

    Mtn. Climbers – Wtd. Step-ups - 

     

    Single Leg Hip Bridges - 

     

    Handstand Hold
    .

     

    5x DB Hang Clean + Jerk(per arm)

     

    Wednesday April 29 2020
    10a & 530p - Zoom WOD 
    630p - Mobility WOD 
    .

     

    Min 0-10: 24/18/12/6

     

    DB Thrusters (lite)

     

    1 Rd DT – 12DL’s + 9HPC’s + 6S2OH(pick load)

     

    .

     

    Min 10-20: 24/18/12/6

     

    Squat Thrusts

     

    1 Rd DT – 12DL’s + 9HPC’s + 6S2OH(pick load)

     

    .

     

    Min 20: for time:

     

    24/18/12/6
    HRPU

     

    Butterfly Ab-mat Sit-ups

     

    ** pick a wt. for Thrusters and DT that you can go unbroken with in 1st round **

     

    ** DT can be done with a barbell, db or odd object

     

    .

     

    Warm-up

     

    Squat Stretch

     

    DD/HRPU/Cobra/HRPU

     

    10x F Sqt + Hang Power Clean + S2OH (start lite and build)
    .
    Tuesday April 28 2020
    10a & 530p - Zoom WOD 
    630p - Mobility WOD
    430p - CF Kids Zoom WOD

    Part 1: 1-mile run for time (track with a running app or stopwatch)
    .
    Part 2EMOM x 16min
    Min 1- 10 Up/Downs + max Burpees
    Min 2 – rest
    Min 3 – 10 V-crunches + max Air squats
    Min 4 - rest

    .

    Warm-up
    a) Lite Jog 2-3min
    b) 20yds (or:30sec) each: Frankensteins / Butt Kickers / High Knees / Knee Huggers /Twisting Lunges/ Lateral Shuffles / Ankle Circles
    c) Jog 2-3min at 1mile pace
    d) 10x – Up-Downs / Burpees / V-crunch / Air Squats
    .
    Monday April 27, 2020
    10a & 530p - Zoom WOD 
    630p - Mobility WOD

    .

    Part 1 – 12min amrap - 2,2 – 4,4 – 6,6 – etc
    DB Deadlift (35/25)
    DB Renegade Row
    .
    Part 2 Tabata – 8 x :20s work / :10s rest
    DU/SU
    Rest 1minSide Plank (alt R/L)
    Rest 1min
    DB Shoulder Press (alt. R/L)
    Rest 1min
    Squat Therapy Squats 
    .
    Warm-up
     1min each - Inchworm to Cobra / Side Plank(:30s/side) / Squat Therapy / Jumprope
    10reps x Press/Deadlift/Renegade Rows
    .
    Sunday April 26, 2020
    10a - Zoom WOD 
    .

    Partner Deck of Cards Workout - Partners alternate cards until you are done with the deck (cap 30min). Zoom or FaceTime with your partner. 

    Ace = 1  /  Face Cards =10 / Joker = 10 Burpees for your partnerDon't have a deck? Tear up a piece of paper and write out 1-10, etc.

     

     

    Heart = Hang Power Clean (bar 75/55)(db or kb 30/20)
    Diamond = Push Press
    Spade = Front Squat
    Club = HRPU w/ Shoulder Tap
    * scale weight as needed
    Saturday April 25, 2020
    10a Zoom Class  - 1115a CF Kids Class

    .

    400m Run + 30 Squat Thrusts
    400m Run + 30 Weighted Step-ups (any weight/object)
    400m Run + 30 Dips
    400m Run + 30 Ground to OH (any weight/object)
    400m Run + 30 Dips
    400m Run + 30 Weighted Step-ups
    400m Run + 30 Squat Thrusts
    400m Run
    ** scale the run to 2min run or other cardio
    ** scale the reps if needed
    .
    Friday April 24, 2020 
    .
    Zoom WOD at 10a & 530p / CrossFit Kids at 430p / Netflix Party at 730pm

     

    Part 1 – 15 reps EMOM x 12min - in remaining time each minute do active recovery (SU’s, JJ’s, Jog in place, etc.).

     

    Min 1 - 2-arm KBS

     

    Min 2 - SA Alt. KBS

     

    Min 3 – Alt. KB Halos

     

    .

     

    Part 2 – 9min amrap

     

    21 Goblet Squats
    15 SDHP
    9 KB V-Crunch
    .
    Warm-up - 1min of ‘active recovery’ cardio and then 10-15 reps of:

     

    Cobra + HRPU

     

    Air Squats + V-Crunch

     

    Goblet Squat  + Wtd. V-Crunch

     

    KB Deadlift + High Pulls + SDHP

     

    KBS + Alt. SA KBS + Alt. Halos

     

    Thursday April 23, 2020

     

    .
    Zoom WOD at 10a & 530p / CrossFit Kids at 430p / Mobility WOD at 630p
    .
    Part 1 – 12/9/6/9/12

     

    Power Clean (bar 95/65)(db 35/25)

     

    Front Squat

     

    Push Press

     

    scale weight accordingly

     

    .

     

    Part 2- 40/30/20/10

     

    Hollow Rocks or Crunches 

     

    Forward Reverse Jumps (1’ line)

     

    .

     

    Warm-up

     

    2 x :20s each - Air Squat / Hollow Crunch / F/R Jumps / Hollow Rocks
    5x - P Cln / FSqt / PP (repeat until at Part 1 wt.)
    .
    Wednesday April 22, 2020
    Click to View WOD Video
    10a Zoom WOD  / 530p Zoom WOD / 630p Mobility+Gymnastics 
    .
    Part 1  -  4 Rounds x 8-12 reps each - rest :30-:60sec between each
    a) Floor Press w/Glute Bridge hold (per arm)
    b) Tempo OHS (3sec down)
    c) Anchored Leg Raises (3sec down)
    ** Start with a weight that you can control for 12reps. If possible, go heavier each round
    .
    Part 2 - 6rds for time:
    16 Alternating Hang DB/KB Snatch (50/35)
    8 Burpees 
    Rest 1 minute
    .
    Warm-up
    Pass Throughs + Tempo OHS
    Hip Bridges + Floor Press(per arm)
    Hip Bridge Floor Press
    Anchored Sit-ups
    Alt. Hang Snatch or Hang Cleans
    8 count Body Builders

     

    Tuesday April 21, 2020
    Click to View WOD Video
    10a Zoom WOD / 430p CF Kids  / 530p Zoom WOD / 630p Mobility+Gymnastics 
    .
    CrossFit ‘Support Your Local Box’ -  Workout #3
    50 DB Deadlifts (50/35)
    Sit-ups
    Step-ups(24/20)
    SA DB Thrusters (50/35)
    ** Scale to any weight/object & height box you have**

    .

    Warm-up 
    2x :30sec of each: Jumping Jacks/Air Squats/Sit-ups/ Push-up + Down Dog/Alt. Leg Step-ups
    2 x per arm: 3 Front Squats/Push Press/Thrusters

    2x:  6 DL’s + 6 Sit-ups + 6 Step-ups + 3 Thrusters/arm

    Monday April 20, 2020
    10a Zoom WOD - 530p Zoom WOD - 630p Mobility/Gymnastics 
    .
    Mini ‘Murph’
    Min 0-5: 5 minute run*
    Min 5-13:  amrap of 5 Pull-ups + 10 Pushups + 15 Squats
    Min 13-18: 5 minute run
    Min 18-26: : amrap of 5 Pull-ups + 10 Pushups + 15 Squats
    Min 26-31: 5 minute run
    *run 2.5min in one direction and then run back
    *pull-ups – scale to table pull-ups or DB Row (per arm)
    Sunday April 19, 2020
    10a Zoom WOD

    .

    Partner WOD  -Alternate full rounds for 4-5rounds each.

    (Can’t get together? Try Facetime or Zoom)
    5 DB Squat Clean Thrusters
    :15-:20sec Flutter Kicks
    10 Down/Ups
    :15-:20sec Flutter Kicks
    5 DB Squat Clean Thrusters
    (bar 95/65)(db 35/25) - only have 1DB?  Do 1st 5 w/ 1-arm & next 5 w/ the other

    Warm-up
    2 x :20sec each x Squats + Down/Ups + Flutter Kicks
    (lite bar/db) – 5 x Power Clean + Front Squat + Push Press + Sqt Cln Thruster Repeat until you get to workout weight
    .
    Saturday April 16, 2020
    10a Zoom WOD
    1115a - CF Kids Zoom WOD
    .
    Part 1  - EMOM x :30-:40sec max work
    Cal Rowed or KB DL’s (35/26)
    Standing KB Tri-cep Ext.(ahap)
    Cal Rowed or KB DL’s (35/26)
    KB Bicep Curls(ahap)

     

    Part 2 – 5rds for time (15min cap)
    30 KBS (35/26)
    20 Alt. Pass Through Lunges
    10 Alt. Halos

    Warm-up

    Inchworm/Push-up/Cobra/Push-up 
    (lite KB) 10 x KBS + Alt. Lunges + Halo’s 
    Repeat w/heavier weight
    :30sec x  Row or KB Deadlifts + Tricep Ext. + Bicep Curls
    Join Us For A Netflix Party
    Friday Night at 730pm 
    A Netflix Party synchronizes video playback and adds a group chat allowing us to all watch movie and shows together. So grab your computer and maybe some popcorn and a drink...
     
    What you will need ahead of time:
    1.    A Netflix account. Don't have one? You can get a free 30-day trial by clicking here
    2.    Netflix Party is only viewable on your laptop or desktop through the Google Chrome browser(so not your Ipad, phon, etc).  Click here to Download Google Chrome if you do not have it already.
    3.    Install Netflix Party on google chrome by clicking here.  Start off by clicking the "Install Netflix Party" button. Once you are redirected to the Chrome Web Store, click "Add to Chrome" to finish installing Netflix Party.
    Tomorrow night we will send you a link via text and email around 7pm. 
    1.    To join the party open the link in Google Chrome (or copy the link and paste it into a window on Google Chrome). It will redirect you to Netflix's website.
    2.    Then click on the red "NP" button next to the address bar. It will automatically join you to the party.  It will ask you if you want to start your own party – disregard that.  
    3.    Note the movie will not actually start until 7:30 (You will just see a frozen screen before it starts.)
    Tomorrow Night’s movie will be Groundhog Day
    Friday April 17, 2020
    10a Zoom WOD - 530p Zoom WOD
    .
    Part 1 - EMOM x :30-:40sec max reps x 4rds

     

    Lateral Raise (rt)
    Russian Twist
    Lateral Raise (lt)
    Squat w/ Forward Raise
    .
    Part 2 – 12min amrap
    7 SA OHS (Rt) Rx (50/35)
    7 Ground to OH (Rt)
    7 SA OHS (Lt)
    7 Ground to OH (Lt)
    7 Pull-ups (sub 7 Renegade Rows/arm)
    .
    Thursday April 16, 2020
    10a Zoom WOD - 430p CF Kids  - 530p Zoom WOD - 630p Mobility/Gymnastics 
    Part 1 – 1-1/4 Squats

     

    :30sec max reps - E2MOM x 10min

     

    ** Increase load each round if possible

     

    ** Go as heavy as you can

     

    .

     

     

    Part 2 - 12min amrap

     

    1 Wall Walk (sub 20’ Bear Crawl)

     

    12 Alt. Single Leg Deadlifts

     

    12 Plank Jacks

     

    12 Jumping Squats
    Wednesday April 15, 2020
    10a Zoom WOD
    530p Zoom WOD
    630p Mobilty/Gymnastics 
    Part 1 – EMOM x :30sec max reps x 4rds.
    Floor Press (rt)
    Floor Press (lt)
    SA Row(rt)
    SA Row(lt)
    ** Start lite and go heavier each round if form allows**
    .
    Part 2 - 2/4/6/8/10/8/6/4/2
    Weighted Lunges
    Knees to Chest (Hanging or Lying)
    Glute-Hip bridges
    Dips
    Tuesday April 14, 2020
    10a Zoom WOD
    5p CF Kids Zoom WOD
    630p Mobilty/Gymnastics 
    7p Zoom WOD
    . 
    Part 1 - 16min amrap: 
    Right-arm - 12 DB Deadlifts + 9 Hang Cleans + 6 Shoulder to OH
    :30sec Mtn. Climbers
    Left-arm - 12 DB Deadlifts + 9 Hang Cleans + 6 Shoulder to OH
    :30sec Hollow Rocks/Crunches
    .
    Part 2 - Intervals
    Run 400m
    Walk or Jog 1-2min recovery
    Repeat 4+ times
    ** sub 2min of another cardio
    ** pace should be slightly uncomfortable 

    .

    Warmup

    :30sec jog in place
    10 Hollow Crunches + Superman’s
    :30sec jog in place
    10 Hollow Rock's + 10 Mtn. Climbers 
    Run 3min
    10 Press/DL/Hang Clean/S2OH (per side)
    **Repeat again until at workout weight**

    .

    No Equipment WOD

    4rds for time:
    400m Run + 40 Hollow Rocks+ 40 Push-ups
    400m Run + 30 Hollow Rocks+ 30 Push-ups
    400m Run + 20 Hollow Rocks+ 20 Push-ups
    400m Run + 10 Hollow Rocks+ 10 Push-ups
    Monday April 13, 2020
    Monday April 13, 2020
    EMOM x :30sec max reps x 3rds
    Right-arm Seated Press
    Left-arm Seated Press
    Skull Crusher/Crunch
    Plank hold w/ Reach

    **

    Part 2: CrossFit ‘SYLB’ WOD 2:
    For time(cap 15min)
    100 double-unders
    21 burpees
    75 double-unders
    15 burpees
    50 double-unders
    9 burpees
    ** scale to 50/35/20 Jumping Jacks and 15/12/9 burpees
    Sunday April 12, 2020
    .
    Sunday Funday Partner WOD

     

    Partners alternate complete rounds for 25min (target 4-5rds)
    10 Right-Arm DB Thrusters (10-50#)
    10 Alt DB Step-ups (12-24”)
    10 Alt Renegade Rows
    10 Alt DB Step-ups
    10  Left-arm DB Thrusters

     .

    Warm-up
    10x (bodyweight) Step-ups / Renegade Rows / Squats
    10x Alt. DB Step-ups / Alt DB Renegade Rows
    5x (per side) DB Frt Sqt. / Push Press / Thruster

     

    Saturday April 11, 2020
    .
    Part 1 - Tabata :20s Work/:10sec Rest x 8rds each
    Deadlifts
    Hang Power Cleans
    SH2OH
    * Rest 1 minute between movement* *

    * Rx - bar 95/65 or db 35/25.  Scale weight accordingly *

    Part 2 - 10min amrap
    12 Cln & Jerks
    50 DU’s or SU’s 
    * same weight as Part 1 *
    Friday April 10, 2020

     

    Part 1: 20min amrap:
    20 Hand Release Push-ups
    30 Weighted Squats*
    20 Hand Release Push-ups
    40 Weighted Lunges*
    20 Hand Release Push-ups
    60 Single-arm Suitcase DL*
    **use a db 15-50# or any object**

    .

    Part 2: Buns and Guns Tabata x 8min
    Right-arm Bicep curl
    Glute hip bridge
    Left-arm Bicep curl
    Dips

    Warmup 
    1min each: 
    Down Dog/HRPU/Cobra/HRPU 
    Squat Stretch
    2 sets x :20sec each
    Air Squat
    Glute Hip Bridge
    Alt. Lunges
    Dips
    10x Goblet Squat / Wtd Alt Lunge /  Suitcase DL 
    Thursday April 9, 2020

     

     

    Part 1 - United in Movement Workout #4

     

    9min amrap:

     

    30/20/10

     

    Alternating Hang Clean & Jerk

     

    Butterfly Sit-ups

     

    Then...
    30/20/10

    Alternating Hang DB Snatch

    Butterfly Sit-ups

    .

    Part 2 – Tabata x 8min

    Knee to Elbow Mtn. Climber
    Up/Down Plank (Rt leading)
    Knee to Elbow Mtn. Climber
    Up/Down Plank (Lt leading)

    .

    Warm-up

     

    1min inchworm into cobra

     

    1min floor to sky

     

    :30sec each: 
    Wall Shoulder Release (per side)

     

    Wall Press

     

    Mtn. Climbers + K2E Mtn. Climbers

     

    Up Down Planks(per arm)

     

    Strict Press (10 per side)

     

    DL + Shrug (10 per side)

     

    PP + PJ (5/side)

     

    Alt. Hang Clean & Jerk (10 reps)

     

    Alt. Hang Snatch (10 reps)

     

    Coronavirus Anxiety is one of the most searched terms on the internet in recent weeks. Whether this anxiety stems from worrying about the virus itself, from financial stress, from stress about the uncertainty of the future, or from the stress of going insane locked up at home -- the anxiety is real for many of us.  Most of us are creatures of habit and this pandemic has caused our daily routines to be turned upside down.  Between working from home, home schooling kids or not working at all, we are out of our comfort zones, which likely translates for many people into not living a healthy lifestyle.  What that means is that until life returns to normal, we need to set new patterns, that keep us both physically and mentally healthy and those new patterns need to start the moment you wake up each morning.

    Here are some tips on how to set the tone for the day... When you get up each morning try doing the following:

    • Get up early. Most of us are sleeping in a little (or a lot) later these days. Try to be super consistent with your going to bed and wake times.  It will make you feel better and be more productive.

    • Ditch your phone. Most people look at their smartphone within minutes of waking up. Break that routine. Looking at the screen of your phone right away increases your stress level and is a distraction from healthier things.

    • Let the sunshine in. Open the curtains and shades to get some light: light sends a signal to your brain that it’s time to be awake and stop producing melatonin, a sleep-regulating hormone. And open the windows to breathe in some fresh air.

    • Get moving. Before eating anything, spend 10-15 minutes or more doing some light steady cardio. Working out on an empty stomach burns more body fat, will boost your metabolism and set your body up to burn more calories throughout the day. Go for a walk/jog, bike ride, row, jump-rope, calisthenics,   This is meant to be a steady pace - nice and easy.  When you get back, spend another 10-15 minutes doing some mobility/stability work.  For example, do a few set of squats, hollow crunches, planks, etc. and then spend a few minutes on mobility movements such as a spiderman stretch, iron cross, etc.

    • Take 5. Now that you’ve set the tone of being active and productive, take some quiet time to relax. Enjoy those minutes to drink your tea or coffee, think about what you need to do that day,or even write down what you’re thankful for today. Nothing will make your day better than starting it with a positive mindset! 

    This may sound like a lot of time, but in reality – most of us are not getting in a car and commuting to a work; invest your former commute time in a productive manner that will have many benefits nearly immediately.

    Now that you’ve kicked your day off right, you should find that the rest of the day feels better.  You’ll have more energy both physically and mentally and you’ll find it easier to eat right and get more done.  As the day progresses, make sure to take some time to keep that positivity going...

    • Make some time for self-care.Turn off the Computer/TV. Stretch. Read a book. Go for a walk. Take a bath. Pet your dog. Cook something. Phone a friend. It’s easy to get down during times like this. Do something today that makes you happy.  Most of us are focused more on keeping our sanity right now, than on being an athlete.

    • Try something new. Have had a task or hobby you’ve been putting off because you ‘never had the time’?  Spend some time on it each day, even if it’s just a few minutes.  This is a great time to work on yourself.

    • Get a workout in. You spent some time getting your body when you woke up.  Find some time later in the day to continue that healthy habit.  It doesn’t have to be long.  Look back over all the WOD or mobility videos that I have been posting and pick one or just do your own thing.  Breaking a sweat and releasing some endorphins is powerful medicine.

    • Be Grateful. Though things are bad, don’t lose sight of all the good things you have in your life. Maybe write down a few things you are grateful for that day or better yet, say it to someone you care about, as it will be good for both of you. Being aware of these positive things will help to offset the stress, help you feel more relaxed and might even help you sleep better.

    Having a plan and taking some time to set the tone for the day will not only make getting through this pandemic easier, but will likely help you gain some healthy habits that will still be with you a lifetime. Even if you have things like kids and work pulling you in multiple directions, you can still take time to figure out some time for self-care.  Not only will you feel better, but you’ll likely be a better parent, partner, worker, etc. because of it.

    Wednesday April 8, 2020
    .
    Part 1EMOM x :30sec max reps x 15min(3rds)a) Bulgarian Split Squats (Rt)
    b) Bulgarian Split Squats (Lt)
    c) Strict Press (Rt)
    d) Strict Press (Lt)
    e) Weighted Crunch
    ** increase load each rd. if possible

    .

    Part 2 - For time:
    10/9/8/7/6/5/4/3/2/1 Burpees
    20/18/16/14/12/10/8/6/4/2 Sit-ups

     

    Warm-ups – (2x) :20sec Jumping Jacks/Mtn Climbers/Sit-ups/Burpees
    10reps each:
    Split Squat (per leg)
    Strict Press (per arm)
    Bulgarian Split Squat (per leg)
    Weighted Crunch
    Tuesday April 7,  2020
    .
    Part 1 – Tempo Front Squats  x 5rds

     

    Start lite and increase load each round if possible.

     

    Rd 1@ 10-10-10 / Rd 2@ 8-8-8 / Rd 3@ 7-7-7

     

     Rd 4@ 6-6-6 / Rd 5@ 5-5-5
    *rest as needed

     

    .

     

     

    Part 2 - 13min amrap 
    30sec Sprint (sub any high intensity cardio)
    12 Thrusters (bar 95/65)(db 35/25)
    Rest 1min

    Monday April 6, 2020

    Part 1 Support Your Local Box WOD#1
    10-min. AMRAP:
    10 air squats
    9 dumbbell snatches, right arm (50/35)
    10 push-ups
    9 dumbbell snatches, left arm
    ** If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion
    .
    Part 2 – 20min interval run

    - Run for 2min as fast as you can / Walk or jog for 2min – Repeat for a total of 5sets.

    Warm-up:
    30sec x Jog in place / Air Squats/ Jog in place / Push-ups
    10x per arm - DB DL + Hang Power Snatch

    1 round of Part 1 

    Sunday April 5, 2020
    Virtual WOD at 10a
    .
    Partner WOD – Partners will alternate completing complete rounds of work for a total of 5rds each.  
    5 Burpee over KB
    10 KB Swings(ahap)
    15 KB Thrusters
    10 KB Swings
    5 Burpee over KB
    - if doing this workout solo your rest = work
    .
    Warm-up
    1min x Down Dog/HRPU/Cobra/HRPU
    1min x Squat stretch
    10x KB Swings, Goblet Squat, Push Press, Thruster
    5 Burpee over KB
     
    Saturday April 4, 2020
    Virtual WOD at 10a
    .
    Saturday April 4, 2020
    Running ‘Cindy’ - in 30-40min complete as many rounds as possible:
    400m Run* + 1rd. of ‘Cindy’
    400m Run + 2rds. of ‘Cindy’
    400m Run + 3rds. of ‘Cindy’
    Etc...
    • Cindy = 5 Pull-ups* + 10 Push-ups + 15 Squats
    • sub 2min of any steady state cardio for run
    • wear a weighted vest if you have it
    • sub heavy bent over row for pull-ups
     Warm-up
    • Leg Swings (F/R - Lateral) 
    • Hip Circles
    • Lite Run/Cardio 3-4min
    • 1-2 rounds of Cindy
    Friday April 3, 2020
    Virtual WOD at 10a & 7p
    .
    Part 1 – E3MOM x 4rds
    :30sec max reps of each:
    Single Leg Deadlifts (Rt. Leg)
    Single Leg Deadlifts (Lt. Leg)
    RDL's
    *increase wt. each rd – go AHAP*

    .

    Part 2 – Partner alternate rounds for 20min (goal 5rds)
    15 Mtn. Climbers(L/R= 1)
    12 Weighted Alt. Lunges (sub step-ups)
    9 Hollow to Arch to Hollow
    12 Walking or Alt. Lunges (sub step-ups)
    15 Mtn. Climbers
    ** no partner...rest = work **

    .

    Warm-up

    a) Do 2x - :20sec of: Mtn. Climbers/ Alt Lunges / Hollow Crunch / Supermans / RDL’s
    b) Hollow to Arch to Hollow x 3-4 both  directions
    c) Single-leg Deadlifts x 6-8/leg
    Thursday April 2, 2020
    Virtual WOD at 10a & 7p
    Virtual CF Kids at 5pm
    Virtual Gymnastics/Mobility - 630p
    ...
    Part 1 –EMOM x :30sec max reps x 4rds.
    SA DB/KB Power Cleans (Rt)
    SA DB/KB Power Cleans (Lt)
    SA DB/KB Front Squat (Rt)
    SA DB/KB Front Squat (Lt)
    ** if possible increase wt. each rd. **

    ...

    Part 2 – 12min amrap:
    200m Run/Row (sub 1min cardio)
    :30sec max HSPU/Hold
    Wednesday April 1, 2020
    .
    Part 1 – EMOM x :30-40sec max reps x 16min
    Right-arm Bench Press
    Left-arm Bench Press
    Right-arm Bent Row
    Left-arm Bent Row
    *use a DB/KB – go as heavy as possible*
    ...
    Part 2 – 10min amrap:
    10 Weighted Step-ups (20”)
    5 Up/Down Planks
    10 KB Swings
    ...
    Tuesday March 31, 2020
    .
    Part 1 – EMOM x :30-40sec max reps x 12-15min(4-5rds)**
    Deadlifts (bar/DB/KB/Backpack)
    Right-arm Strict Press (DB/KB/Backpack)
    Left-arm Strict Press (DB/KB/Backpack)
    DU’s/SU’s or Penguin Taps
    ** if the weight you are using is lite consider performing :40sec of reps and doing 5rds.
    ...
    Part 2 – Tabata (:20sec work/:10sec rest) x 8min(4rds of each)
    Hollow Crunch/Hold
    Side Plank (Left)
    Plank
    Side Plank (Right)
    ...
    Monday March 30, 2020
    ...
    Part 1 – For time: 4/8/12/8/4
    Devil Press (DB/Backpack)
    Thrusters 
    ** pick a load you can move well with **
    ...
    Part 2 – For max distance:
    Run 1min/Rest 1min
    Run 2min/Rest 2min
    Run 3min/Rest 3min
    Run 2min/Rest 2min
    Run 1min/Rest 1min
    ** sub any cardio – row, bike, jump rope, etc**
    ...
    Warm-up:
    30sec each:
    Forward/Reverse Leg Swings (per leg)
    Side to Side Leg Swings (per leg)
    Hip Circles (per leg)
    Air SquatsBurpees
    6x Devil Press + 6x Thrusters (per side) @ lite wt.
    4x Devil Press + 4x Thrusters(per side) @ Part 1 wt.
    3min Lite Jog/Cardio
    Sunday Funday Partner WOD - Partners alternate complete rounds for 25min (target 5rds).  Partners can do workout  'socially distanced' or via FaceTime.
    10 OHS**
    20 Sit-ups
    30sec DU/SU’s/Penguin Taps
    20 Sit-ups
    10 OHS
    **bar 35-95# - DB/KB (5/arm) 10-35# - or any heavy object**
    ...

    With all of this free time on your hands, now would be a good time to start building up your running stamina.  Running is no different than lifting weights – you should follow a plan to get the best results.  Each workout is designed to train a different a different energy system to help you improve endurance, speed, and power. We are giving options for those of you who are just starting out running, as well as those who are more experienced.

    Before each workout, though, remember to start with a dynamic warmup which minimize your risk of injury, increase heart rate and raise blood flow to your muscles.

    Go for a comfortable lite 5-minute jog, then complete these drills to prime your body for your workout. Mark 20 yards. Focus on nailing the proper form for each drill, and increasing your speed as you progress.

    • Walking lunges
    • Carioca
    • Knee hugs
    • Ankle pulls
    • High knees
    • Butt kicks
    • Straight-leg kicks
    • Lateral shuffle

    Also, make sure you cool down post-workout. Jog to flush the lactic acid out of your legs, and stretch while your muscles are still warm. Foam rolling will also help reduce soreness, and keep your muscles from getting knotted.

    Easy runsAt about 30 to 45 minutes, these runs are meant to be conversational and fun. You should feel good.  If you haven’t built the stamina yet to run continuously, consider run/walk intervals such as run for two minutes/walk for one. As your conditioning increases run longer intervals and walk less until you can just run the whole time.

    • Easy Run#1 – Lite jog for 1 or 2min / walk for 1 min for 30+min
    • Easy Run#2 – Jog for 5-10min / walk for 1-2min / Jog for 5-10min for 30+min
    • Easy Run#3 – Jog continuously for 30-45+min

    Interval Runs: Interval runs are meant to push your upper limits. They will help you develop your speed and power which make your easy runs easier.

    • Interval Run #1: - 200m Sprint (:30sec-45sec)  x 8-10 with a 60-second easy jog/walk recovery
    • Interval Run #2: -  400m sprints(1-1.5min) x 5, with 2-minute jog/walk recovery

    Saturday March 28, 2020

    Click here to see Coaches tips for todays WOD

    Partner Chipper – Partners partition work as needed. If you can’t meet in person...FaceTime a friend and do this WOD together. Don’t have any friends???   FaceTime Coach Jeff and he will be your partner (he doesn’t have any either...) -or- do the workout solo by doing half the reps on your own.

    For time - 90/60/30
    Squat with Knees to Elbows (resting partner may hold a plank)
    - Ground to Overhead** (resting partner holds the bottom of a squat or wall sit
    - Box Jumps or Step-ups (resting partner may hold a handstand or push-up plank)

    ** use a barbell, db, kb or any object available.  If possible, make the weight challenging for 10-reps

    Friday March 27, 2020
    Part 1 4rds x :20sec work/rest
    Hollow Hold
    Arch Hold
    Tempo Push-up / Hold
    Wall Sit

    .

    Part 2 – 4rds for time 
    1min Cardio (Run/Row/Bike/Jumprope, etc)
    12 Push-up w/ Should Tap
    12 Alt DB/KB Clean & Jerk (use a challenging weight)
    Thursday March 26, 2020 
    Part 1 – EMOM x 10min Tempo Squats (5-3-1)
    Use a barbell if you have it.   If not use DB’s/KB’s or any heavy object.  if you have access to heavier weight, build over each set. iIf you only have lite weight slow the tempo down to 10-5-1
    .
    Part 2 – For max distance/reps
    Min 0-5: max distance Run (Bike/Row, etc)
    Min 7-12: Climb the ladder 1,1,1 – 2,2,2 – etc.V-up + Burpee + Air Squat
    Min 14-19: Go back down the ladder from where you finished Part 1
    Min 21-26: max distance Run/Bike/Row, etc

    .

    Warm-up

    1min inchworm x/push-up
    10/leg – Leg swings ( f/r + lateral) + Hip Circles
    :30sec each – V-up + Squat w/pulse + burpees
    Run 3-4min (or other cardio)
    Tempo Squats 3 x 5-3-1 (bw)
    Wednesday March 25, 2020 
    Part 1 - 4rds x 6-10 reps per movement (per side).
    Use an object(s) handy. Start lite and build if possible. 
    Single-arm High Pull
    Curtsy Squats
    Single-arm Row
    .
    Part 2  - 12min amrap
    15 Russian Twists 
    12 Weighted Step-ups (box, chair, steps, etc)
    9 Spider-Man Push-ups 
    ** use any object available - go as heavy as you can perform with good form**

     

    Tuesday March 24, 2020


    Part 1: Barbell Tabata 
    Perform 6rds x :20sec work/:10sec rest of each movement. Rest 1min before tranisitioning to the next movement.
    Deadlifts (95/65)
    Hang Power Cleans
    Front Squats
    Shoulder to OH

    ** scale to a weight you can move well with through all 6rds.

    Part 2 – 4 rounds for time:
    20 KBS (sub DB or Backpack)
    15 Sit-ups
    10 Single-arm KB Squat Cleans (5/arm)(sub DB or Backpack)
    5 Burpees
    Run 400m or 2 minutes
    ** use any object and amount of weight for the KBS and Cleans that challenges you **


    Warm-up
    1min Spiderman Stretch
    10x Squat w/pulses
    3-4min lite jog
    1rd of Part 2 (20KBS + 15 Sit-ups + 10 Squat Cleans + 5 Burpees)
    10 x Deadlifts/Hang Power Cleans/Fr Sqts.
    5x Press/Push Press/Push Jerk

     

    Monday March 23, 2020

    Part 1 – 4rds x :20sec max reps/:20sec rest
    Left-arm Strict Presses
    Left-arm OHS
    Right-arm Strict Presses
    Right-arm OHS
    ** use a KB/DB or any object you can hold in one hand such as a bottle/book/backpack/duffel/purse, etc
    .
    Part 2 –  9min tabata – alternate movements for 6rds each.
    Mtn. Climbers
    Tuck Crunch
    Squats w/ Horizontal Weight Hold** (hold wt. in front of you with both hands)
    ** use object from Part 1 **

    Sunday March 22, 2020
    .

    Sunday Funday 'Socially Distanced' Partner WOD

    For time: (24min cap) - Partners may partition work as needed
    120 DU’s (sub 200 SU's)
    90 Alt Shoulder Thrusters **
    60 Snatches**
    30 Up/Down Planks
    60 Snatches
    90 Alt Shoulder Thrusters
    120 DU’s
    ** Use a DB, KB, backpack, sandbag, pet iguana/etc. Pick a weight you can move well with. Be creative.
    ** Maintain social distancing and don’t share equipment
    ** Don’t have a partner – go solo at half the reps 

    Warm-up

    2rds x :20sec each Jumping Jacks / Mtn Climbers / Squats with pulse / up-down planks

    1min – SU/DU practice

    5x Frt Sqt/Push Press  + 10x Alt Shoulder Thrusters with your wt. or object

    10x Snatches with your object

     

    Saturday March 21, 2020


    Part 1– Split Squats x 4sets
    10x Left Leg forward
    :30sec rest
    10x Right Leg forward
    :30sec rest
    ** hold a weight or something to add resistance**


    Part 2 – for time:
    10 ->1 Burpees
    10 Chair Dips
    1->10 Sit-ups

    Schedule for Friday 3/20
    In-home and Outdoor WOD
    ‘Mini – MURPH’
    5min Run
    10min ‘amrap’ of ‘Cindy’
    5min
    Run
    10min ‘amrap’ of ‘Cindy’
    5min Run
    *Cindy=5 Pullups/10 HRPU/15 Air Squats
    ** Sub any Row movement
    Schedule for Thursday  3/19
    ** We want to make the in-home workouts as challenging as possible, so if you’d like to foster one of our kettlebells or dumbbells to help you get your sweat on at home, stop by the gym during class hours. We will be loaning out 1 piece of equipment to each member to use during our in-home workouts**
    .
    10am -  Remote Class with coach Matt & Jeff (remote with Zoom app*)
    1130am -  Outdoor Class** with coach Matt & Jeff (parking lot behind gym)
    5pm - Outdoor Class**with coach MK & Jeff (parking lot behind gym)
    630pm -  Remote Mobility/Gymnastics class(30min) with coach Matt (remote with Zoom app*)
    730pm - Check-in meeting with Coach Kathy & Jeff to discuss everything going on(via Zoom)
    .
    * You may download the Zoom app if you haven't already through the App Store or click here to download
    ** Remember that noone is allowed in the gym, so if you have to change or go to the bathroom, please do so before you arrive.
    .
    In-home WOD
    12min amrap
    1 Wall Walk (sub 20’ Bear Crawl)
    6 Single Leg Deadlifts (per leg)
    9 No push-up Burpees
    12 Jumping Squats 
    .
    Outdoor WOD
    ‘Rowing DT’ – 15min amrap
    15cal Row
    12 Deadlifts (95/65)
    9 Hang Power Cleans
    6 S2OH
    Schedule for Wednesday 3/18
    10am -  Remote Class with coach Matt & Jeff (remote with Zoom app*)
    11am -  Outdoor Class** with coach Matt & Jeff (parking lot behind gym)
    530pm - Outdoor Class**with coach MK & Jeff (parking lot behind gym)
    7pm -  Remote Mobility/Gymnastics class(30min) with coach Matt (remote with Zoom app*)
    .
    * You will need to download the Zoom app if you don't have it already through the App Store or click here to download
    .
    ** Please note that the outdoor class will be held in the parking lot behind the gym, but that no-one will be allowed in the gym.  Equipment will be brought out by a Coach and there will be no access to the rest rooms.
    We will also be assigning daily running workouts that you can do on your own or with others. The workouts can be tracked via an app that you can download.  Go to the App Store and download the Strava app - or click here to download
    .
    Wednesday March 18, 2020
    Part 1 – PVC Snatch Drills
    .
    Part 2 - 20min amrap
    300m Run
    21 Wall Balls
    200m Run w/ MB
    15 Ball Burpees
    100m Run
    9 Lateral Slams (per side)

     .

    In-home WOD - 4-5 rounds for time: - 2min Run + 9 HRPU + 15 Sit-ups + 21 Air Squats

     -------------------

    To all of our CFSD Family - as of 8pm tonight we were required by NYS to close the physical building of CFSD until further notice. Even though you cannot physically come to the gym right now, doesn’t mean we are going to stop training and coaching you.

    In addition to daily Live FB workouts and in-home workouts, we will figure out how to hold some fun outdoor workouts that we can all meet up and do together (1st one will be Wednesday – time and place tba). We will also continue to support you with Nutritional Coaching, guidance and accountability, mobility and flexibility work and some de-stressors to get through your day and change in routine. 

    This is undoubtedly a strange time and strange circumstances and we hope you will stay with us as we come together to work through all of this. We rely on each and every one of you to keep our doors open, and when this is all over, we want to be able to continue to serve you. We will get you through this bump in the road, but now more than ever, it's more important for us all to come together as a community and help one another. 

    Your CFSD Coaches

     -------------------

    Tuesday March 17, 2020

    In the spirit of St. Patrick’s Day Tomorrows Live & In-Home WOD's will be:

    ‘Fight Gone Irish’3rds x 1min max reps at each station. 1min rest between rounds. 
    Thrusters
    Russian Twists
    Renegade Rows 
    Twisting Lunges
    V-Crunch
    Rest

    Equipment Needed: You can use a 10-20# Med-ball or 2 small DB’s if you have them.  If not, find a small backpack or duffel bag and fill them with stuff to make the bag weigh between 10-20#. Be creative – things like bags of rice/pasta/potatoes/dry pet food, etc are good to add weight to the bag....and then stuff some towels, shirts etc. in there to make the bag plump and sturdy (like Coach Jeff).

     -------------------

    Monday March 16, 2020

    CrossFit WOD
    Part 1– Build to a challenging complex of: Power Clean + Hang Power Clean
    .
    Part 2 - 3rds for time - rest 3min between rounds
    1000/800m Row
    10/8 Power Cleans (135/95)(60% Part 1)
    20/16 Box Jumps-overs (24/20)
    30/24 Wall Balls (20/14)

    In-home WOD: Workout will be streamed live on Facebook in the CFSD Member Group at 11:15am. 

    Alternate between each movement for :20sec work/rest for 5 sets

    • OHS w/ Empty Barbell, Broomstick, PVC, etc
    • DU’s/SU’s - (sub lateral hops over broomstick)
    • Gymnastics Push-ups or Hold
    • Hollow Rock/Crunch w/pvc pipe

      -------------------

    To our CFSD Family -

    The coronavirus is creating a lot of chaos, but there are some bright spots. Here are just a few:

    No. 1:  As a CrossFitter, you’ve prioritized your health and fitness.  You’ve done everything you can to prepare for anything. You’re strong and healthy and you have an iron will earned through training. This virus is going to have a fight on its hands if it runs into you.

    No. 2:   We are prepared and are ready to help keep all of our members stay fit as the medical industry and government work to manage the pandemic.  Take assurance and comfort that the gym is clean & sanitized and we will continue to keep it this way. At the end of each class, we all clean every item of equipment we’ve used and several times daily we are sanitizing the commonly touched areas such as knobs, faucets, countertops, etc.  We will stay informed and educated on how we can serve all of our members the best.  

    No. 3:  Spring is on the way, and we will be able to use our well ventilated outside spaces more.

    No. 4:   You have workout options. Whether you continue to come to the gym during this time or you chose to stay home, we will continue to Coach you wherever you are, no matter the circumstance.  We will publish daily at home workouts, as well as run a live workout/class via social media daily (keep an eye out for more info...)

    No 5: Continue to focus on the things outside of the gym that make us healthy. Proper nutrition and rest will keep you strong.  It may become easy to ‘relax’ on these if you’re working from home, etc, but don’t get sloppy.  It will make you more susceptible to getting sick.

    No 6.  You can inspire others - utilize your social media platforms to show your friends, family, loved ones and us how you will continue to prioritize your health and wellness despite these conditions.  Everyone has the ability to, most won’t.  You are the inspiration. 

    GENERAL PROCEDURES: In the short term, please observe the following:

    No. 1- And most important of all:  Stay home if you’re not well. DO NOT come to the gym if you are feeling ill or have symptoms.  We know this isn’t convenient, but we are all family and we need to protect one another and the people in our lives.  Please plan to use the options to train at home if you are under the weather.

    No. 2- Wash your hands often with warm water and lots of soap.  :20 seconds is a good rule of thumb for washing.  I recommend you sing ....”I’m too sexy for my shirt, too sexy for my shirt….” but that’s just me….

    No. 3- If you sneeze/cough cover your mouth with a tissue or an elbow.

    No. 4- Thoroughly clean any equipment you touch. All cleaning supplies will be on hand.

    No. 5- If you’ve recently traveled (out of state, country), we ask that you take a week away from the gym minimum. This is for everyone’s safety.

    BETTER TO BE PREPARED   -  We are preparing in case a government-mandated closure happens for CFSD.  If we must close, we will not stop providing you with coaching, accountability and programming.  We will use the internet to program and instruct workouts. We take a lot of pride in being there for our members, and we’ll make sure you keep working out even if the government wants you to do it at home.  We will program personalized workouts every day, with precise instruction. We’ll tell you how to use household items if needed, and we’ll leverage technology to coach you.  We are more than prepared for this.

    WHAT IF’s...

    No. 1 - “I’m worried about coming to the gym.  I’d like to minimize the amount of people I’m around” 

    No. 2 - “I’m going to stop coming to the gym during this time, until the dust settles.” 

    No. 3 - “ The gym is forced to close. “ 

    …….

    We understand.  Your health and safety are extremely important to us.   If any of the above happens, or applies to you we will be providing:

    • Live streamed workouts
    • Remote Workout Programming
    • Remote Personal Training

    At CFSD we are not just a gym – we are Coaching based facility.  You have specific goals to lose weight,  be fitter and healthier, move better, look better, etc.  And who knows you better than your Coaches?   We have the tools and capabilities to continue to Coach you should we be forced to close (or you’re not comfortable working out around others).

    We understand the situation we are all under; it is not just ‘you’ – it is ‘us’, too.  We also want nothing more than you to continue to optimize your health and fitness, build your immunity and build a margin of health.  And we will continue to provide that for you! 

    We love you all.  We choose to not live in fear.  We will always be in your corner, regardless of what happens. 

    Much love...Coach Jeff, Kathy, MK & Matt

     -------------------

    Sunday March 15, 2020

    1min at a station: (rest as needed) x 3-4rds

    1. 100m Sled Sprint
    2. GHD Hip Extension w/ DB Row
    3. 50m each Double KB OH Carry/Rack Carry
    4. Max Cal Ski erg

     -------------------

    Saturday March 14, 2020

    Part 1 - 5rds for time

    12 DB Power Cleans (40/30)(30/20)
    8 DB Front Squats
    4 DB Shoulder to OVH
    250/200m Run

    Part 2  :30sec work/rest x 12min

    1. GHD Hollow Holds
    2. Rope Slams
    3. Wall Balls   

     -------------------

    Friday March 13, 2020
    .
    Part 1 – Bar MU Progressions
    .
    Part 2 – 13min amrap
    1 Deadlifts 315/225 (scale to 75-80% 1rm)
    2 Bar Muscle-ups (scale to 2 CTB Pull-ups + 2 Dips)
    3 HSPU
    4 Burpee Over Bar

     -------------------

    Thursday March 12, 2020

    Part 1: Work up to a challenging Snatch Single

    Part 2: - 4rds for time(15min cap)
    15 TTB + 30 DU’s + 12 Snatches(75/55)
    15 TTB + 30 DU’s + 9 Snatches(95/65)
    15 TTB + 30 DU’s + 6 Snatches(115/75)
    15 TTB + 30 DU’s + 3 Snatches(135/95)

     -------------------

    Wedensday March 11, 2020
    Part 1
    – Build to a 5-rep Front Squat.

    Part 2 – Perform 1 Squat Clean every :20sec x 5min (50-60% Part 1 weight)

     -------------------

    Tuesday March 10, 2020

    Min 0-5: 1200m row
    Min 6-11: amrap of 10 SADS + 3 Wall Walks
    Min 12-16: 900m row
    Min 17-21: amrap of 8 SADS + 2 Wall Walks
    Min 22-25: 600m row
    Min 26-29: amrap of 6 SADS + 1 Wall Walk
     -------------------

     

    Monday March 9, 2020
    For time(24min cap)
    1 round of Helen - 400m Run + 21 KBS (53/35) + 12 pull-ups
    1 round of Nancy - 400m Run + 15 OHS(95/65))
    1 round of Kelly - 400m Run + 30 Box Jumps(24/20) + 30 Wall Balls (20/14)
    1 round of Nancy - 400m Run + 15 OHS(95/65)
    1 round of Helen - 400m Run + 21 KBS (53/35) + 12 pull-ups
     -------------------
    NEW CFSD APPAREL AVAILABLE FOR ORDER
    Hoodies - Sweatpants - Tees - Tanks
    with a new Skull Logo/Barbell Design

    To view the items and place your order click here

    Orders are due by next Friday March 14th
    (Pay by CC on the website or select 'Cash Upon Pick-up' to pay at the club)

     -------------------

    Sunday March 8, 2020
    Partners alternate 4min rounds for a total of 3 rounds
    1min max Shoulder to OH (135/95)(95/65)(65/45)
    1min  max Burpee Over Bar
    1min max  Power Cleans (135/95)
    1min max calorie row

      -------------------

    Saturday March 7, 2020

    Part 1 – EMOM x :30sec max reps x 16min

    • Hollow Hold
    • Push Press (40-50% 1rm)
    • DU’s
    • Bent Row

    .

    Part 2 – :20sec work /:20sec rest x 3rds

    • Max cal Ski Erg
    • Push-up w/ Shoulder Taps
    • Max cal Row
    • Plank
    • Max cal Bike
    • Hollow Plank

      -------------------

    Friday March 6, 2020
    .
    Part 1- 4rds each for time (2min rest after each)
    12/10/8 calorie Row
    12/10/8 TTB/K2C
    12/10/8 Burpee to Bar
    12/10/8 TTB/K2C
    12/10/8 calorie Row
    .
    Part 2 – 3-4rds for quality:

    a) GHD Hip Ext x 10reps (2sec pause at the top)
    b) Hanging L-hold x :30sec
    c) 100’ Sandbag Carry(ahap)
     -------------------

    Thursday March 5, 2020

    .
    Part 1- 4rds each for time (2min rest after each)
    10 cal. Bike / Ski
    10 DB Bench Press (50/30)(20% 1RM)
    10 Deadlifts (205/145)(50%)
    10 DB Bench Press
    10 cal. Bike / Ski
    *scale bike/ski to roughly :20sec effort*
    .
    Part 2 – 3rds for quality:

    1. GHD Sit-ups x 15-20 reps
    2. Dip Holds x :15sec each top/bottom
    3. :30sec nose to the wall HS hold

     -------------------

    Wednesday March 4, 2020

    Min 0-15: 1 Snatch every :90sec.  Build over the 10rds to a challenging single.

    Min 15-30: 1 Clean & Jerk every :90sec.  Build over the 10rds to a challenging single.

    Min 30-45:  build to a 5-rep Front Squat

     -------------------

    Tuesday March 3, 2020

    Hero WOD "Artie'

    AMRAP in 20 minutes
    5 Pull-Ups
    10 Push-Ups
    15 Squats
    5 Pull-Ups
    10 Thrusters (95/65 lb)

    namesake photo

    Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

    He is survived by his sister, Charo; and parents, Alfonso and Mirella.

    Monday March 2, 2020
    Part 1 – Rope Climb practice
    .
    Part 2 - 4rds for time
    400m Run
    2 Rope Climbs
    6 Strict Presses (75/55)
    12 Bar Step-ups(24/20)

     

     -------------------

    Sunday March 1, 2020

    4min max Wall Balls (20/14)
    4min max Calorie Row/Ski
    4min max DB G2OH (50/35)
    4 min max Burpee Box Jump Over
    3min max DB G2OH
    3min max Calorie Row/Ski
    3min max Wall Balls

     -------------------

    Saturday February 29, 2020
    Against a 29-min clock:
    Min 0-6: amrap of: 20 SADS + 9cal Ski Erg
    Min 8-14: amrap of 20 Lateral Ball Slams + 9cal Bike
    Min 17-22: 20 SADS + 9cal Ski Erg
    Min 24-29: 20 Lateral Ball Slams + 9cal Bike

     -------------------

    Friday February 28, 2020

    Part 1  - Kipping and HSPU practice

    Part 2 -  :30sec max reps EMOM x 16min
    4-6 Power Clean + Jerk (95/65)
    4-8 HSPU (or 1 Wall Walk
    4-6 Power Snatch
    4-8 Pull-ups or 8-12 Kipping Swings

     -------------------

    Thursday February 27, 2020
    Part 1 -  for max reps
     
    30 KBS (53/35)
    50 DU’s
    20 Push Press (95/65)
    50 DU’s
    10 Box Jumps Overs (24/20)
    50 DU’s
    10 Box Jumps Overs
    50 DU’s
    20 Push Press
    50 DU’s
    30 KBS
     
    Part 2 – Tabata Core x 8min
    Hollow Rocks
    Side Plank(Rt)
    Plank
    Side Plank (Lt)

     -------------------

    Wednesday February 26, 2020
    Part 1 - 12-9-6-9-12 for time:
    Deadlifts (60% 1rm)
    Bar-Facing Burpees
    .
    Part 2  Death by Rower – Athletes will start at  6/4 calories and add 1 or 2 cal each minute until they can no longer complete the required number in that minute. (cap 10min)

     -------------------

    Tuesday February 25, 2020
    Part 1 –Build to a challenging 1, 3 or 5-rep Front Squat
    .
    Part 2  3 Rounds of:
    15 DB Bench Press (50/35)
    12 TTB/K2C
    9 DB Thrusters

    -------------------

    Monday February 24, 2020
    Part 1 – 4rds
    1min max tire flips
    1min max Farmers Carry/Hold
    1min F/L DB Raises
    .
    Part 2 – 3rds  / 2min rest
    20/15 Assault Bike Calories
    50’ Overhead Walking Lunge (45/35)

     -------------------

    Sunday February 23, 2020

    Partners alternate rounds for 30min...
    5/4 Devil Press (12-40#)
    10/8  DB Step-ups (24/20)
    250/200m Run
    10/8 DB Step-ups
    5/4 Devil Press

     -------------------

    Saturday February 22, 2020

    16min amrap
    6 cal Bike/Ski
    9 DB Hang Squat Cleans (35/25)
    12 Renegade Rows
    15 K2C/TTB
    :30sec Plank Hold

    -------------------

    Friday February 21, 2020

    Hero WOD - "Bradshaw" – 20min cap

    10 rounds for time of:
    3 Handstand push-ups
    6 Deadlifts (225/155)
    12 Pull-ups
    24 Double-unders
    ** scale HSPU/Pull-ups as needed

     

     

     

     

     

     

     

    U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

    .

    Thursday February 20, 2020

    Part 1 – Build to a 3-rep OHS

    Part 2 – :30 max reps  EMOM x 16min
    Power Snatch (95/65)(60% Part 1)
    HRPU
    OHS
    GHD Sit-ups

    -------------------

    Wednesday February 19, 2020

    Part 1 – 3rds

    a )Weighted Dips x 8-12
    b) GHD Hip Ext w/ KB Row x 8-12
    c) Reverse Fly’s + Pullovers on Crossover Symmetry x 8-12  
    .
    Part 2 – Build to a 1-rep max Box jump
    .
    Part 3– 3rds for time
    :30sec Bike/Skier + 50m Double OH KB Carry
    :30sec Bike/Skier + 50m Double KB Rack Carry
    :30sec Bike/Skier Farmers Carry
    -------------------

    Tuesday February 18, 2020
    .
    Part 1 - In 20minutes...
    Build to a 3-rep Strict Press
    Build to a 2-rep Push Press
    Build to a 1-rep Push Jerk
    .
    Part 2 – 3rds for time
    12cal Row
    9 Power Clean(135/95)(65% Part 1)
    6 Shoulder to OH
    12 Burpee Over Bar
    9 Power Clean(135/95)
    6 Shoulder to OH

     -------------------

    Monday February 17, 2020

    Part 1 – Build to a challenging 5-rep Back Squat

    Part 2 – Build to a challenging 10-rep Bench Press

    Part 3 – Death by Wall Balls (build by 2's)

    -------------------

     

    Sunday February 16, 2020
    In teams of 2:
    Min 0-10: Build to a 3-rep Push Press
    Min 10-20: Build to a 5-rep Power Clean
    Min 20-30: Build to a 10-rep Deadlift
    Min 35-45: Max cal row (teams of 3)

    -------------------

    Saturday February 15, 2020

    Partners will alternate 3 complete rounds each  of A and then 3 complete rounds B.

    a) 5 cal Skier + 10 SADS + 15 Thrusters + 10 SADS + 5cal Skier

    b) 5cal Bike + 10 KB Swings + 15 Goblet Squats + 10 KB Swings + 5cal Bike

    -------------------

    Friday February 14, 2020
    .
    Partner ‘Valentines Gone Bad’
    ...
    In teams of 2 -  follow FGB format but with partners spending 2min at each station, splitting work as needed before rotating.

    Wall Balls (20/14)
    SDHP (75/55)(65/45)(45/35)
    Box Jumps (24/20)
    Push Press
    Cal on Rower
    Rest

     -------------------

    Thursday February 13, 2020
    .
    Hero WOD  “Rankel”. Complete as many rounds as possible in 20 minutes of:
    -6 deadlift (225/155)
    -7 burpee pull ups (6″ reach)
    -10 KB swing (70/53)
    -200m run(may sub Ski/Bike)

    -------------------

    Wednesday February 12, 2020
    Part 1– 4rds

    1. GHD Sit-ups with 2sec pause at parallel x 6 reps
    2. Crab Walks x 50m
    3. Ring Support/Ring Push-ups
    4. Sandbag Over x 6-8
    Part 2 – For time
    50/40/30/20/10 DU’s
    25/20/15/10/5 HRPU
    50/40/30/20/10  Abmat Sit-ups

     

    -------------------

    Tuesday February 11, 2020
    .
    Part 1 – 5/5/4/4/3 Front Squat + Back Squat

    - Use 50-75% 1-rm Front Squat
    .
    Part 2 -  Complete as many reps as possible in 16 minutes of:
    30 Power Cleans (95/65)
    2 minute row for Calories
    20 Powers Clean (115/85)
    2 minute row for Calories
    10 Power Cleans (135/95)
    Max calorie row in remaining time

    -------------------

    Monday February 10, 2020
    .
    Part 1 Build to a heavy 7-rep

    1. Bent Bar Rows
    2. Glute-Hip Bridges
    3. Barbell Shrugs 
    Part 2 – :30sec work/rest x 4 rds
    1. GHD Hip Extensions
    2. Rope Slams
    3. Nose to the Wall Handstands
    4. Ab Roll-outs

    Sunday February 9, 2020

    .
    Deck of Cards Workout – card value determines # of reps.  Face cards = 10 reps.  Ace = 11 reps. Joker = 10 Burpees   

    Min 0-15:Heart = KB SwingsDiamond = Rev KB LungesSpade = SDHPClub = Hollow Rock 
    **Rest 2min **

     

    Min 28-43:Heart = Wall BallsDiamond – MB Sit-upsSpade = Ring RowClub = HRPU  

     -------------------------------------------

    Great job to everyone that competed in todays Throwdown.  You should all be proud of how hard you pushed yourselves and even prouder of how you were all amazing team-mates and cheerleaders.

    Below are are all the results listed in alphabetical order by team. 

    • WOD#1 - we listed the finish time as the primary score and also listed total reps each team accumulated (15:00 was listed as the finish time if a team didn't finish in under the time cap)
    • WOD#2 - we listed total # for each teams heaviest successful lifts - as well as a breakdown of what each athlete lifted...
    • WOD#3 - since the reps were scaled for some team - we scored total rounds completed + reps in the unfinished rounds as the primary score. We also listed total reps so yo can see how much work your team did...

     

     

     

     

     

    SWOLE-mate Throwdown

    Athlete Notes/Strategies
    WOD#1'Snatch Your Heart Out' 
    For time – 40/30/20/10
    SADS (50/35)
    Burpee Box Jumps/Step-ups(24/20)
    TTB/K2C

    **Athletes may partition work as needed – 15min cap**

    How to attack this workout – remember that we will be scaling the quantity of reps and/or the movments for each team to make the workout fast and intense.  Partners can break up the work as needed, so one partner can do more reps. For the SADS/K2C consider doing sets of 5-10 before switching. For the BBJ’s smaller sets of 1-5 each would be a better plan as they will be tiring.  This workout will get faster when you get to the rounds of 20/10...Partners may be assigned different weights/movements depending on scaling needs.

    WOD#2 - 'You’re So Fine'

    Partners have 10min to each establish a max weight for the complex. Score is the total weight for each partners heaviest successful complex.

    1 Hang Power Clean + 1 Front Squat + 1 Hang Power Clean

    How to attack this workout – Each partner should arrive knowing what their 1-rep Hang Power Clean and Front Squats are.  In this workout your goal in the workout is to successfully lift close to the lower of the two weights.  In the warmups you should work up to about 65-75% of your max. During the workout plan on making 4-5 attempts at the complex with the plan of hitting the heaviest weight possible on the last attempt.  Partners may be sharing one barbell, so you will need to plan on how to change the weights as you will likely alternate attempts.

    WOD#3 - 'Heartbreaker'
    10min amrap – split work as needed
    50cal Row
    50 Thrusters(75/55)

     

    How to attack this workout –  Partners will alternate sets on the rower and thrusters as needed to move as quickly as possible.  The goal here is to finish 2-3 rounds or more.  Consider doing 8-15cal on the rower before switching and sets of 5-10 thrusters.  Partners may be assigned different weights on the thrusters.

    -------------------------------------------

    Saturday February 8, 2020

    Part 1 – 4min work/2min rest – alt a/b/a/b
    a) AMRAP of 5 cal Rower + 10 DB Thrusters (35/25)
    b) AMRAP OF 5 burpee box jumps + 10 SADS

    -------------------------------------------

    Friday February 7, 2020 
    Part 1 - 20min amrap
    5 Push Press (115/75)
    10 Deadlifts
    15 Box Jumps
    **E4MOM perform a 20cal Row or 15cal Bike

     -------------------------------------------

    Thursday Febraury 6, 2020

    Part 1 - 4rds x EMOM 30sec max reps at each station: 

    Station 1 –  OHS(75/55)
    Station 2 –  KBS
    Station 3 –  Strict K2C
    Station 4 –  Cal Ski Erg
    Station 5 – rest

    .

    Part 2 –  for time:30 Power Snatches(115/95)

    ** after each 5 perform 2 burpee over bar**

     

    SWOLE-mate Throwdown Schedule

      Space is still available to compete. Let Coach Jeff know if you're interested.  Heat assignments will be posted closer to the event.

    9:10-9:30am: Athlete Briefing
     
    9:30 - 9:50 – WOD#1 / Heat#1
    9:55-10:15 – WOD#1 / HEAT#2
    10:30-10:50 - WOD#2 / Heat#1
    10:55-11:15 - WOD#2 / Heat#2
    11:30 - 11:50 – WOD#3 / Heat#1
    11:55-12:15 - WOD#3/ Heat#2
     
    12:20-1pm:  Final Scores / Awards / Refreshments
     
       

     

    Wednesday February 5, 2020

    Part 1  - 3 x 10 Back Squats

    Part 2 - 4rds x EMOM 30sec max reps at each station: 
    Station 1 –  Strict Press (40-50% 1rm)
    Station 2 –  WB’s
    Station 3 –  DU’s
    Station 4 –  Cal Bike
    Station 5 – rest

    Oly 2/5
    Part 1: Snatch Push Press + Snatch Balance + Pause Snatch Balance (pause for 3 seconds in the bottom): 2,2,2,1,1,1
    Part 2: Snatch High Pull + Snatch + Snatch DL + Snatch: 5 working sets. 
    Part 3: Snatch: Build to a heavy single.
    .

    Tuesday February 4, 2020
    .
    Part 1: Alternating sets of:
    L-Pull-ups or Strict Pull-ups x 4-8reps
    Weighted Dips x 6-12 reps
    - Heavy Sled Pushes x 100m
    .

    Part 3 -- For Time:
    1000m Row
    21 Burpee to 6” target
    700m Row
    15 Burpee to target
    400m Row
    9 Burpee to target

    Monday February 3, 2020
    .
    Part 1 – For time:
    21 Deadlifts (225/155)
    Run 800m
    15 Deadlifts
    Run 600m
    9 Deadlifts
    Run 400m
     
    Part 2 – Tabata x 8min

    Hollow Hold
    Side Plank(Rt)
    Plank
    Side Plank (Lt)

    Sunday February 2, 2020
    In teams of 3- (station 1/3 rotate when the athlete at station 2 finishes their 21/15/9). Continue until 6k meters is accumulated. 
    Station 1 - row for meters 
    Station 2 - 21 DB Frt. Sqts. + 15 Push Press + 9 Grd to OH (35/25)
    Station 3 - rest 

    Saturday February 1, 2020
    .
    Part 1 – Build to a challenging weight for the complex of:
    5 Deadlifts + 4 Hang Power Cleans + 3 SH2OH

    Part 2 – 12min amrap
    5/4/3 DL/HC/SH2OH (60% of Part 1)
    20 Wall Balls
    5/4/3 DL/HC/SH2OH
    10 Calories Bike/Skier

     

    Friday January 31, 2020

    .

    Part 1 – Part 1 – Box Squats
    * Set 1/7– 10 reps @ 40-50% of 1-RM Back Squat
    * Set 2/6 – 6 reps @ 50-60%
    * Set 3/5 – 4 reps @ 60-70%
    * Set 4 – 2 rep @ 70-80%

    .

    Part 2 – For time (10min cap)
    10/8/6/4/2 MB Cleans
    5 HRPU + 5 V-Crunches
    2/4/6/8/10 Box Jump Overs

    .

    Thursday January 30, 2020

    Part 1 -  Handstand Progressions

    Part 2 – 10 min to find a challenging 2-rep Power Snatch

    Part 3 - 15/12/9/6/3 reps for time(cap 10min)
    Power Snatch (115/75)(60% Part 2)
    HSPU

     

    Wednesday January 29, 2020

    Tragedy struck over the weekend and the world lost NBA legend Kobe Bryant and his 13-year-old daughter Gianna, along with 7 other individuals in a helicopter crash. Kobe was known for his relentless work effort and demanding that from teammates, both on and off the court.  We can all learn from that level of commitment. Let’s honor this amazing athlete by how we approach not only our own workouts, but how we live our lives and encourage those around us to be their best no matter what the endeavor.

    Part 1 – Pull-up progressions

    Part 2 - Build to a heavy 2-rep Power Clean

    Part 313min amrap
    5 Power Cleans (155/105)(65% Part 1)
    8 Pull-ups
    24 Squat to a target

     

    Tuesday January 28, 2020
    .
    Part 1 – For time:
    Row 500/400/300/200/100/100/200/300/400/500
    *rest 1min between pieces
    *athletes may scale the distance by 10-20%
    .
    Part 2 5x5 Bench Press

    .

    Monday January 27, 2020

    Part 1 - For Time:
    12/9/6/9/12 Front Squats (135/95)(60% 1rm)
    50 DU’s

    Part 2 - For time:

    1) 12/9/6/9/12 Strict Press (60% 1rm)
    2) 6/9/12/9/6 Kettlebell Swings (ahap)

    Sunday January 26, 2020

    Partner WOD - Alternate 4min rounds with a partner

    Rd 1&3 -  in 4min climb the ladder
    2,2-4,4-etc...
    5 Burpee Ball Slams 
    10 Wall Balls 
     .
    Rd 2&4 – in 4min climb the ladder 
    2,2,2 - 4,4,4- etc...
    Alt. SADS 
    Burpees
    K2C

     

    Saturday January 25, 2020

    Part 1 – 3rds

    a) Sandbag Cleans x 6-8 rep
    b) GHD Hip Extensions w/ SA Row x 6-8/arm
    c) Hollow/Arch Drill x 8-12 reps
    d) Dips x 8-12reps

    .
    Part 2 3rds x 1min at each station
    12 Calorie Row (or Bike)
    9 MB Cleans
    6 No Pushup Burpees

     

     

    1st Annual SWOLE-mate Throwdown

    Teams of 2 ( M/F - M/M - F/F)

    Work will be scaled for each team so everyone is challenged but has fun!

    Friday January 24, 2020 

    Part 1: for time:
    600m Run + 45 KB Swings + 30 HRPU + 15cal Bike
    400m Run + 30 KB Swings + 20 HRPU + 10cal Bike
    200m Run + 15 KB Swings + 10 HRPU + 5cal Bike

    .

    Part 2 – 4rds – rest as needed:

    • GHD Sit-ups x 15-20 reps
    • FW/WC x 50m/side
    • Nose to the Wall Handstand x :30-45sec

    Thursday January 23, 2020

    Part 1 – Build to a challenging complex of:
    Deadlift + Hang Power Clean  + Shoulder to OH  + Clean & Jerk
    .
    Part 2 - Tabata (1min rest between movements)
    Deadlifts (95/65) (50% Part 1)
    Hang Power Cleans
    Shoulder to OH
    Clean & Jerk

    Wednesday January 22, 2020 (Oly Class)

    a) Jerk Dip + Push Jerk + Jerk Dip+ Jerk: (1+1+1+1) x 4 working sets @ 50-80%

    b) Clean from 1” off floor: 4x2. 1 rep going from top down, one rep going from floor. @50-80% 1rm

    c) Clean Pulls 4x2 @ 95-115% 1rm Clean

    Wednesday January 22, 2020

    Part 1  - Back Squat 3 x 10
    .
    Part 2 – For total time:
    5 x 250m Row
    **2min rest between each

     

    Tuesday January 21, 2020

    Part 1 – alternate sets of:
    a) Seated Box Jumps x 5-6 reps
    b) Strict Pull-ups x 3-6 reps

     

    Part 2 – 12min amrap

    5 Push Presses (75/55)
    10 Bent Bar Rows
    15 Barbell Step-ups
    20 V-crunches

    Monday January 20, 2020
    MLK WOD: For time complete 2rds of :
    19 Hang Power Snatch (95/65)
    29 DU’s
    39 Wall Balls
    19 Hang Power Cleans
    68 DU’s
    (time cap – 20min)

    .

    Sunday January 19, 2020
    .
    Partner WOD - Alternate rounds with a partner
    Rd 1&2 in 4min complete 2rds of:
    12/10 - DB Thrusters (40/25)
    12/10 Cal Rower
    In remaining time max Burpee over Rower
     .
    Rd 3&4in 4min complete 2rds of:
    12/10 DB Grd to OH(40/25)
    12/10 Renegade Rows
     In remaining time max MB Cleans

     .

    Saturday January 18, 2019 W-M

    .

    Part 1 – build to a challenging 5-rep Deadlift

    .

    Part 2 – For max reps:

    Min 0-5: amrap of 5 Deadlifts(60% P1)+ 10 Push-up w/Shoulder Taps + 15 Air Squats

    Min 7-11:amrap of:  4 Deadlifts(70% P1) + 8 Push-ups w/Should Tap + 12 Air Squats

    Min 13-16: amrap of: 3 Deadlifts(80%) + 6 Push-ups w/Shoulder Tap + 9 Air squats

    Friday January 17, 2020

    Part 1 – in 20min
    Min 0-4: Row for calories
    Min 4-16: amrap of:
    10 Push Press (75/55)
    10 TTB
    10 SDHP
    30 DU’s
    Min 16-20: Row for calories

    .

    Thursday January 16, 2020

    Part 1 – 3-4 rds for quality:

    a) Rope Climbs
    b) Handstand Walks on box
    c) Dips
    d) Bent Bar Row

    .

    Part 2 2min max reps x 3sets

    12/8 Cal Bike
    KB Swings(53/35)
    Rest 2min

     

    Wednesday January 15, 2020

    .
    Part 1 – build to a challenging Power Clean + Hang Power Clean
    .
    Part 2 - in 10min climb the ladder...
    2, 2, 2 – 4,4 4 - etc
    Power Clean
    CTB Pull-ups
    Box Jumps

    Tuesday Janaury 14, 2020

    Part 1 - 5/5/4/4/3  Front Squats 

    Part 2 – Tabata

    • Front Squat (45/35)
    • Strict Press
    • Back Squat
    • Ab-mat Sit-ups

    Monday January 13, 2020

    Part 1 – Box Pistols

    Part 2 - Perform 3 x 5min rounds with 3min rest between rounds:
    20/16 Wall Balls
    20/16 Alt SADS(50/35)
    20/16 Alt Wtd. Step-ups(24/20)
    Max cal Row in remaining time…

     

    Sunday January 12, 2020
    Partner Workout - In teams of 2 split the work as needed (30min cap)
    .
    Buy-in: 100 cal Row or 65 cal Assault Bike

     60 Deadlifts (135/95)

    30 Burpees

    60 Front Squats

    30 Burpees

     

    60 Push Press

     

    30 Burpees

     

    Cash-out: 75 cal Row  or 50 cal Assault Bike
    .

    Saturday Janaury 11, 2020

    Part 1 – 4rds – each for time (Rest 2min between rounds)

    Run 400m
    21 DB Thrusters (35/20)(25/15)
    15 HRPU
    9 Deadlifts (225/155)(65% 1rm)
    .
    Friday Janaury 10, 2020
    Part 1 :30sec max reps EMOM x 16min 
    Strict Pull-ups / Ring Rows
    Strict Press (40-50% 1rm)
    Front Squat 
    SDHP
    .
    Part 2 – Against a 6min clock
    Ski 500m
    Run 400m
    max Cal Bike in remaining time
    .
    Thursday January 9, 2020
    .
    Part 1 - :30sec max reps EMOM x 16min 
    Power Snatch
    OHS (115/75)
    DU’s / SU’s
    Barbell Row
    .
    Part 2 – Row 4x500m with 1min rest 

    .

    Wednesday Janaury 8, 2020
    Part 1 –build to a challenging 3-rep Bench Press

    .
    Part 2 – Strongman Work – complete 4-5rds

    1. Heavy Barbell Hook-grip hold x :30-45sec
    2. Sandbag Clean to Box x 8-12 reps
    3. Dip Holds x :15sec in top/bottom
    Tuesday January 7, 2020
    .
    Part 1 – 3x10-Back Squat
    .
    Part 2 – EMOM x 16min
    :30sec max calories Assault Bike
    :30sec Hollow Hold
    :30sec hollow push-up hold (as low as possible)
    :30sec Alt Pistol Squats
    Monday January 6, 2020
    .
    Part 1 – EMOM x 10min – 1 clean pull + 1 clean
    .
    Part 2 - against a running clock:
    Min 0-5:  24cal row and then an amrap in the remaining time of:
    5 Hang Power Cleans + 5 Box Jumps
    .
    Min 5-7: rest
    .
    Min 7-11:  18cal row and then an amrap in the remaining time of:
    4 Hang Power Cleans + 4 Burpees
    .
    Min 11-13: rest
    .
    Min 13-16: 12 cal row and then an amrap in the remaining time of:
    3 Hang Cleans + 3 Burpee Box Jumps
    .
    Sunday January 5, 2020
    .
    Part 1 – Alternate with a partner 3min work/rest  a/b/c/a/b/c
    Workout A - 3min amrap of:
    5 calories air bike + 10 KB Swings (26-53#) .
    Workout B - 3min amrap of:
    5 Burpees + 10 Wall Balls
    Workout C - 3min amrap of:
    5 Pull-ups / Jumping Pull-ups + 10 Plate to OH (25-45#) 
    .

    Saturday January 4, 2020

    Part 1 –Back Squat
    10 reps @ 50% of 1-RM Back Squat
    5 reps @ 65%
    3 reps @ 75%
    1 rep @ 90%
    3 reps @ 75%
    5 reps @ 65%*
    10 reps @ 50%
    .
    Part 2 – for time:
    500/400 Row
    100/80 Air Squats to target (EMOM 10/8 HRPU)
    Row 500/400
    .
    Friday January 3, 2020
    .
    Part 1 - For Time:
    30-20-10
    Cal. Row
    Deadlift (185/125)
    Ab-mat Sit-ups
    .
    Part 2 – 4rds. Rest as needed.
    GHD Sit-ups x 15-20 reps
    Flat Bench Rows x 10reps
    Hollow Body Pull-up Hold x :30-45sec.
    .
    Thursday January 2, 2020
    ...
    Part 1 – 3min work/rest x 3rds
    2 Devil Presses (35/20)(20/15)
    4 Pull-ups 
    .
    Part 2 4rds 
    a) GHD Hip Extension w/ SA DB Row  x 8-12 reps
    b) Plank to Push-up x 8-12 reps
    c) L-sit Hold x :30-45sec
    .
    Wednesday January 1, 2020
    Welcome 2020 – :20sec work/:20sec rest x 5rds (20min) of:
    Deadlifts 
    Hang Power Cleans
    Shoulder to OH
    Hollow Hold
    Plank Hold
    Rest
    ** start lite and add weight each round *d Shoulder Presses are the best ways to strengthen the shoulders and chest which are also as important when you’re trying to do a pull-up!   
    • Build a better Core... Everything we do originates from the core and your midline is what keeps your body from losing rigidity while executing movements. Bottom line, keep your core active, and you’ll move better and be stronger!
    • Be Flexible...a pull-up moves through a wide range of motion for a number of joints, so work on your shoulder mobility to allow your muscles to do their job.

    Below is a list of movements that you can do as extra work build more strength. If you do these and focus on the proper nutritional you will lose the unnecessary bodyfat holding you back and build the strength needed to get those pull-ups.  And remember - Rome wasn’t built in a day, it will take some time and effort – but the pay-off is so worth it!  Try doing 3-4 of these movements a day in addition to the WOD’s or on a rest day...

    Pulling of all shapes and forms will increase posterior chain strength, which is crucial for strengthening the most important muscles involved in a pull-up – the lats, rear delts, rhomboids, as well as the biceps!.  Don’t move too quickly through these movements so that you don’t get sloppy and lose their benefits.

    • Banded Face Pulls x 12-15 reps
    • Single Arm DB Row x 8-10 reps per arm
    • Rope Climbs x 3-5 climbs
    • Rope Pulls x 50-100’
    • Banded Lat Pull Downs – x 30-60sec
    • Ring Rows x 8-10 reps per arm
    • Bent Over Row(bar/band/DB) – x 8-10 reps
    Pushing Movements
    • Bar or DB Strict or Push Press  x 8-10 reps
    • Bench Press(DB or Bar) x 8-10 reps
    • Push-ups x 15-20 reps
    • Single Arm Alternating DB/KB Press x 8-10 reps per arm
    Core Movements
    • Plank Holds (forearm) x 30-60sec
    • Side Plank Hold – x 30sec per side
    • Side Plank Rotations – x 10-15 per side
    • Farmers Carry (heavy) x 100-200’
    • Single Arm DB Waiters Carry (heavy) x 100’/arm
    • Hollow Hold x 30-60sec
    • Push-up Planks w/ Shoulder Taps x 30-60sec