4 rounds

Tuesday, December 19, 2017

Strength: Every Minute on the Minute for 10 Minutes:
3 Touch and Go Deadlifts (Climbing) + 4 Box Jumps (30″,24″)

Workout: 4 Rounds for time:
1 Round of Cindy
15 Overhead squats (95,65)
1 Round of Cindy
50 Double Unders

Cindy = 5 Pull Ups
10 Push Ups
15 Air Squats

Tuesday, October 24, 2017

Strength: Deadlift (Double overhand grip)
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 30 pull-ups then:
4 Rounds For Time of:
7 Dumbbell Power Snatch + 7 Dumbbell Overhead Squat – Right Arm (50,35)
7 Dumbbell Power Snatch + 7 Dumbbell Overhead Squat – Left Arm
200 Meter Run

Tuesday, August 29, 2017

Strength: Deadlift: (double overhand grip)
*Adjusted 10rm based on Set 4 of last week*
Set 1-50% of 10rm – 12 reps
Set 2-75% of 10rm – 10 reps
Set 3-Max Reps of 10rm
Set 4- Adjust weight BASED on the NUMBER of reps in set 3

Workout: 4 Rounds For time:
10 Single Arm Kettlebell Power Snatches (53,35)
10 Single Arm Overhead Walking Lunge Steps
10 Single Arm Kettlebell Power Snatches, opposite arm
10 Single Arm Overhead Walking Lunge Steps
10 Box Jumps (30,24)

Thursday, August 24, 2017

Workout:For Time:
Buy-in
(50,40) Calories Airdyne
Then
4 Rounds of:
400 Meter Run
15 Left-Arm Kettlebell Snatches (53,35)
15 Right-Arm Kettlebell Snatches

Accessory: Every minute on the minute for 5 minutes of:
5 Hollow Rocks
5 V-Ups
5 Tuck Ups
:10 sec. Hollow Hold

Tuesday, July 25, 2017

Workout: Complete 4 rounds:
15 Bench Press (135,95 or RX+155,105)
5-10-5-yard Lateral side to side Shuttle Sprints

Rest 60 seconds

15 Dynamic Push Ups
5-10-5-yard Shuttle Sprints (normal, running forward)

Rest 60 seconds

Accessory: Kettlebell Reverse Rack Lunge, elevated to a (45,25) lb plate:
4×10 Each Leg

 

Thursday, July 28, 2016

Workout:
Buy in: 2000 m Row

Then, 4 rounds for time:
20 alternating Handstand Shoulder Taps or 20 second Handstand Holds
15 Toe to Bars
10 Elevated Ring rows

Accessory:
3 Supersets of:
10 Barbell Roll-Outs
10 Glute Ham Raises

Screen Shot 2016-07-27 at 4.04.53 PM

No Intensity, No Results! 

Be comfortable with being uncomfortable

Chris Spealler, a.k.a The Legend, speaks on intensity and the importance of it vs. volume. Take a moment to read this awesome article on the importance of 100% intensity.

 

Wednesday, May 18, 2016

Strength: Unbroken Power Snatch, climbing:
5-5-5 reps

Workout: 4 Rounds for time of:
10 Power Snatches (135,95)
10 Toes to Bar
10 Front Squats (135,95)

Rest 3 minutes

Accessory:
Accumulate 2 minutes in a Ring Support Hold + 3×5 False Grip Pull ups

20160516_084718_HDR

 

Your friends should motivate and inspire you.

Keep up the great work CFSC!!

Tuesday, March 22, 2016

Workout: With a partner and a running clock…

4 Rounds For time of: (you complete the first two rounds, then your partner does two)

6 Power Cleans (135,95)
6 Bar Facing Burpees

4 Rounds For time of:
6 Push Jerks (135,95)
9 Box Jumps (30,24)

4 Rounds For time of:
6 Thrusters (135,95)
12 Pull ups

2 Rounds For time of: (you complete the first round, then your partner does one)
9 Power Cleans (135,95)
12 Bar Facing Burpees

2 Rounds For time of:
9 Jerks (135,95
)
15 Box Jumps (30,24)

2 Rounds For time of:
9 Thrusters (135,95
)
18 Pull Ups