• CFSB “Chipper Grace”
  • 50/40 cal row   5 Clean & Jerk (155/105) 50 Box Jumps (24/20) 50 Weighted Sit ups (20/14) 5 Bear Crawls (Wall to Rig =1) 5 Clean and Jerk 40 Wall Balls (20/14) 40 Weighted Situps (20/14) 5 Bear Crawls 5 Clean and Jerk 30 Ring dips 30 Weighted sit ups 5 Bear Crawls 5 […]

  • August 26, 2015
  • CFSB “Mary”
  • Strength: 30 minutes minimumI. Back squat50% x 5 x 160% x 5 x 170% x 4 x 280% x 3 x 3 IIa. Press 50% x 5 x 160% x 5 x 170% x 4 x 280% x 3 x 3 IIb. Weighted diamond push up 12RM x 8-10 x 3 Conditioning: Mary handstand push ups […]

  • August 25, 2015
  • CFSB “Snatch Savvy”
  • Strength: 25 minutes minimumI. Front squat55% x 10 x 165% x 8 x 2 75% x 5 x 3 II. Good morning40-45%(bsq) x 5 x 3 Conditioning: Power Snatches (95/65) OHS (75/55) T2B/KNE/KAHAP

  • August 24, 2015
  • CFSB “Basic burn”
  • Strength: 30 minutes minimum I. Deadlift (no TnG, no drop) 50% x 5 x 1 60% x 5 x 1 70% x 4 x 2 80% x 3 x 3 II. Bent-over KB/DB Row (single-arm) 3 x 8-10 (10RM) Conditioning: DU AKBS (32/20 kg) Goblet Squats HRPU Pull ups  

  • August 23, 2015
  • CFSB “Fight Gone OK”
  • Strength: 30 minutes minimum I. Press 50% x 5 x 1 60% x 5 x 1 70% x 5 x 1 80% x 4 x 2 90% x 1 x 3 85% x 3 x 2 IIa. Pendlay row 50-60%(Clean) x 10 x 3 IIb. Weighted diamond push up 12RM x 8-10 x 3 Conditioning: “Fight […]

  • August 21, 2015
  • CFSB “Back Burner”
  • Strength: 25 minutes minimumI. Front squat55% x 10 x 165% x 8 x 4 IIa. Good morning40-45%(bsq) x 5 x 3 IIb. TGU 3 x 2/side (20/12kg) Conditioning: 4-8-12-16-12-8-4 Box Jumps (24/18″) Deadlift (1.25X Bodyweight) (25 Double Unders after each set)

  • August 20, 2015
  • CFSB “Endurance Thursdays”
  • Conditioning:  Situps  Bar Muscle-Ups Burpees(no thighs to floor) Situps HRPU C2B Situps Box Jumps 32/24″ Pull-Ups  Situps ALT Step-Ups 24/20″

  • August 19, 2015
  • CFSB “Clusters for Breakfast”
  • Strength: 30 minutes minimum I. Deadlift (no TnG, no drop) 50% x 5 x 1 60% x 5 x 1 70% x 5 x 1 80% x 4 x 2 90% x 1 x 3 85% x 3 x 2 II. Bent-over KB/DB Row (single-arm) 3 x 8-10 (10RM) Conditioning: 15′ AMRAP CAL Row AKBS […]

  • August 18, 2015
  • CFSB “Gymnastic kind of day”
  • Strength: 10 minute Every Even Minute Snatch high pull + Hang snatch + Snatch + OHS @80-85% 2 minutes rest/warm up CJ 10 minute Every Even Minute Clean high pull + Hang clean + Front squat + Jerk @80-85% Conditioning: 12′ AMRAP 5 HSPU 10 Pistols (alternating) 15 Pull Ups

  • August 17, 2015