• 141201 CFSB
  • Skill of the week: 3rd pull Strength: 1a) Deadlift 80% x 3 x 5 1b) Kneeling jump 3 x 3 Conditioning: Bar muscle ups Ground-to-overhead Chest-to-bar pull ups Hang cleans Pull ups Deadlifts

  • November 30, 2014
  • 141128 CFSB
  • Strength: 1a) Power snatch 10′ to heavy single 2a) Power clean + power jerk 10′ to heavy single 3a) Front squat 70% x 3 x 3 + 3 second pause Conditioning: Thruster Pull up

  • November 27, 2014
  • 141126 CFSB
  • Strength: 1a) Romanian Deadlift 50-60%(Deadlift) x 5 x 5 2a) Hollow hold 3 x 30 seconds 2b)Kipping/Butterfly Progressions 3 x 5 progressions Conditioning: Row Burpee Double under Air squat

  • November 25, 2014
  • 141125 CFSB
  • Strength: 1a) Push press + Jerk 65-70%(Jerk) x 5 x (1+2) 1b) Strict L-sit raise 5 x 10 1c) Kipping/Butterfly Progressions 5 x 5 progressions Conditioning: KB Clean + press Goblet squat Kettlebell swing

  • November 24, 2014
  • 141124 CFSB
  • Strength: 1a) Back squat 70% x 3 x 3 + 3 second pause 1b) Hollow hold 3 x 30 seconds 1c) Kipping/Butterfly Progressions 3 x 5 progressions Conditioning: Front squat Wall ball Thruster

  • November 23, 2014
  • 141121 CFSB
  • Strength: 7 minute EMOM 1 Hang snatch + 1 Snatch @ 70-75% 1RM Snatch 5 minutes for rest + C&J warm up 7 minute EMOM 1 Hang clean + 1 Front squat + 1 Split jerk @ 70-75% 1RM C&J Conditioning: Partner WOD Double unders Snatch C&J

  • November 20, 2014
  • 141120 CFSB
  • Strength: 1a) Front squat 60% x 3 x 4 + 5 second pause 1b) Skill of the week 3 x 5 bar taps/kipping pull up/butterfly pull ups Conditioning: Row Power cleans Thrusters

  • November 19, 2014
  • 141119 CFSB
  • Strength: 1a. Deficit deadlift 75% x 5 x 5 @3-5” deficit 1b. Skill of the week 5 x 2 (2 bar taps + 1 kipping pull up) scale down to 5 x 5 bar taps or down to 5 x 5 kips Conditioning: DB Snatch (LT) (25% bodyweight) Burpees DB Snatch (RT) Wall balls

  • November 18, 2014
  • 141118 CFSB
  • Strength: 1a) Press + Push press + Jerk 85% x 5 x (2+2+1) 1b) Skill of the week 5 x 5 bar taps Conditioning: Toes-to-bar KBS (32/20kg) Ring dips Box jumps

  • November 17, 2014
  • Benefits of Drinking Lemon Water
  • Benefits of Drinking Lemon Water Hydration is one of the pillars of health, being hydrated is foundational to everything else we do for our overall health and wellness. our body is mad up for about 65-70% water and it is used in so many of the chemical reactions our bodies fulfill daily.  Some of the […]