• “CFSB GPP kind of day”
  • Strength:Power clean + Hang (squat) clean + FSQ(1+1+1)RM Conditioning: Bar Muscle ups Alt Pistols HSPU

  • February 23, 2015
  • “CFSB Happy Birthday Coach H!”
  • Strength:Back squat5RM Conditioning: H’s Birthday! Buy in: Double unders Deadlifts (315/215#) Pull ups Push ups Air squats Burpees

  • February 22, 2015
  • “CFSB Friday Fun Day”
  • Strength: 1a. Clean Deadlift 115-130%(clean) x 3 x 5 1b. Strict HSPU 3 x 5 (progress to deficit as needed) Conditioning:

  • February 19, 2015
  • “CFSB Row me home”
  • Strength: 20-25 minutes1a. Front-rack Reverse lunge (alternating)50%(front squat) x 3 x 5/leg 1b. Strict pull up3 x 5 AHAP (as heavy as possible each set; decrease load if necessary to maintain reps) WOD row pull up kb swing

  • February 18, 2015
  • “Kinda like Fran”
  • Strength: 1. Hang power snatch + Power Snatch + OHS(1+1+1)RM 2. Back squat85% x 5 x 3 Conditioning: Conditioning – 11.6 CF open  

  • February 16, 2015
  • “CFSB Push & Pull”
  • Strength: 30 min1. 3-position clean + Jerk(Mid thigh + knee + floor)Work to heavy single 2. Front squat85% x 5 x 3 (5 sets of 3 reps) Conditioning: 5 Hang power clean (155/115) (185/135 RX+) 10 Ring Dips (5 Ring Muscle ups RX+) 5 Front Squats (135/95) (155/115 RX+) 10 Hand Release push ups (5 strict […]

  • February 15, 2015
  • “Jackie”
  • Strength: 20-25 minutes 1a. Reverse lunge (back rack; alternating) 50%(back squat) x 3 x 5/leg 1b. Strict pull up 3 x 5 AHAP (as heavy as possible each set; decrease load if necessary to maintain reps) Conditioning: “Jackie”

  • February 11, 2015
  • “Shanker, this one’s for you”
  • Strength: 1a. Snatch-grip deadlift 115-130%(snatch) x 3 x 5 1b. Hand-release push up 3 x 5 AHAP   Conditioning: push up ground to overhead burpee

  • “It gets easier after the wall balls, I mean KBS…”
  • Strength: 25-30 minutes 1. Snatch high pull 95-100%(snatch) x 5 x 3 (5 sets of 3 reps) 2. Snatch push press + OHS (5+1)RM (work to heaviest 5 snatch push press + 1 OHS) Conditioning: WBS (20/14) KBS (24/16 kg) ABMAT situps C2B T2B

  • February 10, 2015
  • CFSB “Complex me this, complex me that”
  • Strength: 30 min1. Power clean + Power jerk(2+2)RM (work to heaviest 2 power cleans + 2 power jerks) 2. Front squat75-80% x 5 x 5 Conditioning: Double unders Thruster Push Press Power Jerk Split Jerk

  • February 9, 2015