Squat Clean

Tuesday, December 5, 2017

Skill: Every 30 Seconds for 5 Minutes
4-8 Kipping Handstand Push Ups

Workout: As Many Rounds As Possible In 15 Minutes of:
1 Legless to 10’+ 1 Regular Rope Climb to 15′
20/16 Calorie Airdyne (STANDING only)
4 Squat Cleans (155,105)

Tuesday, February 14, 2017

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then, 2 Rounds of:
14 Burpees
14 Kettlebell Swings (35,26) RX+(53,35)
14 Push-ups
14 Deadlifts (95,65) RX+(135,95)
14 Pull-ups
14 Power Cleans
14 Box Jumps (24,20)
14 Push Press
14 Sit-ups
14 Kettlebell Snatch, alternating
14 Double Unders
14 Front Squats
14 Lunges
14 Wall Balls (20,14)
800 Meter Run

From all of us at CFSC, We LOVE our members!!

Thursday, December 22, 2016

Strength: In 20 Minutes Build up to heaviest:
1 Squat Clean + 1 Front Squat + 1 Spilt Jerk

Workout: As many rounds as possible in 7 minutes of:
14 Kettlebell Swings (53,35)
14 Hand Release Push ups

Accessory: Accumulate 50 GHD sit ups

Saturday, October 29, 2016

Workout: Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95,65)
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Push Jerk

Note: The bar cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

SWAG Gymnastics will be hosting an amazing Halloween party for kids of all ages. There will be games, candy, and raffle baskets for everyone to have a chance to play or win. More importantly a brand new 24,000 square foot gymnastics facility to jump around and play in. Also available are multiple inflatables and our brand new 20 foot rock wall.


Thursday, October 6, 2016

Strength: 5 sets of:
1 Squat Clean + 2 Front Squats, climbing

Workout: Complete as many rounds and reps as possible in 10 minutes of:
1 Hang Power Clean (115,75)
1 Front Squat (115,75)
1 Push Jerk (115,75)
*Note: The athlete must perform 5 Burpees any time the weight settles on the ground.

Accessory: Group mobility



Gymnastics is a cornerstone of CrossFit, along with weightlifting and monostructural metabolic-conditioning movements. It is an essential element in the Theoretical Hierarchy of Development of an athlete, the CrossFit “pyramid.”


When you participate in our Weightlifting Program you are also getting a dose of gymnastics! A double whammy! There many skill transfer exercises in gymnastics that can help you become a better weightlifter.

Join us for big weights and fun gymnasty movements on Tuesday at 4pm and Thursday at 7pm. 

(please see the Front Desk for membership eligibility)