Monthly Archives: January 2019

CFS Workouts January 28th to February 2nd

Monday’s Workout

CrossFit Open Workout 12.3


15 Box Jumps

12 Push Press

8 Toes to Bar

Tuesday’s Workout


Minute 1-500m Bike

Minute 2-5 Overhead Squats + 5 Bar Facing Burpees

Wednesday’s Workout


Power Clean

Thursday’s Workout

15 Ring Dips

300m Row

600m Run

Friday’s Workout

CrossFit Open Workout 16.3


10 Power Snatch

3 Bar Muscle Ups

Saturday’s Workout




Back Squat


CFS Workouts January 21st to January 26th

Monday’s Workout


Hang Clean and Jerk

**400m Run After Each Round**

Tuesday’s Workout


5 Rounds For Reps

Max Body Weight Bench Press

10 Second Rest

Max Pull Ups

Wednesday’s Workout

CrossFit Open Workout 16.2

4 Minute Clock

25 Toes to Bar

50 Double Unders

15-13-11-9-Etc Squat Cleans

Thursday’s Workout

10 Rounds with a Partner

200m Farmer’s Carry

15 Calorie Bike

Friday’s Workout



Saturday’s Workout

5 Rounds For Time

10 DB Thrusters

3 Legless Rope Climbs

CFS Workouts January 14th to January 19th

Monday’s Workout


Front Squat

Tuesday’s Workout

3 Rounds For Time

25 Sumo Deadlift High Pulls

800m Run

Wednesday’s Workout


25 Calorie Row

20 Box Jumps

–8 Minute Rest–


25 Calorie Row

20 GHD Sit Ups

Thursday’s Workout


Push Press


Supine Rows

Friday’s Workout

For Time

400m Run

21 Power Snatch

400m Run

50 Toes to Bar

400m Run

21 Power Snatch

400m Run

Saturday’s Workout

CrossFit Open 13.3


150 Wall Balls

90 Double Unders

30 Muscle Ups


CFS New Year Challenge Point System

With our new year challenge starting tomorrow here is an in-depth look at how you can accumulate points so you can win!


Earn 1 point per day by choosing the right foods to eat everytime you have a meal!

The CrossFit Methodology is 

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar…and that’s exactly what we are going to do!

  1. Eat Meat-eat any and all meats.  
  2. Eat as many different kinds of vegetables as you can! A good way to do this is pick a different 2-3 each week!
  3. Nuts and Seeds-just like vegetables try to vary these each week to get a different variety of nutrients
  4. Some Fruit-choose any and all fruits but try to limit to 2-3 fruits per day
  5. Little Starch-as it says little starch we are going to put a limit here for the kinds of starches and how much per day.  POTATOES and RICE ONLY
  6. NO SUGAR-you heard that right! No sugar of any kind.  This not only means no sugar in your coffee but also it means you must check your labels to see if their is any added sugar in anything you buy.  It is amazing how many different foods have sugar in them.  Be watchful!

Here is a great shopping list: Whole 30 Shopping List


Earn 1 point per day by eating in the right amount of foods each day

As well as eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar

You must keep intake levels that support exercise but not body fat.  

What this means is we need to measure how much we eat. And there are a few ways we can do that for this challenge.



OPTION 1-Eye/Hand Method

3 Meals Per Day

1 Palm Size Protein

2 Handfuls Vegetables

1 Handful Fruit or Starch

1 Closed Fist of Nuts or 1/2-full Avocado or 1-2 Tablespoons Healthy Oil


Option 2-Zone Diet or Macros Diet

You will need a food scale, tablespoon, and measuring cup

Here is a great link to learn more about the Zone Diet

Zone Diet Article

If you are interested in learning more about each of these diets…consult with the coach assigned to you for the challenge for help.


Earn 1 point by working out 5-6 days per week

You must workout at minimum at 3 CrossFit Saved Classes, the rest can be done using our at home workout list.

At Home Workout List


Supplements Allowed During Challenge

All Driven Nutrition Products

All Protein Shakes


All Creatines

All PreWorkouts

Every supplement can only be taken before or after your workouts.





CFS Workouts January 7th to January 12th

Monday’s Workout

Challenge Workout

With a 15m Running Clock


DB Snatch

DB Goblet Squat

Burpee over Dumbbell

-In remaining time-

Find a 1 Rep Max of Complex

1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead

Tuesday’s Workout

Gymnastics Meet

3 Attempts Max Handstand Hold

3 Attempts Max Ring Muscle Ups

3 Attempts Max L-Sit Hold

Wednesday’s Workout


5 Rounds For Time

400m Run

15 Overhead Squats

Thursday’s Workout

CrossFit Triathlon 

For Time

2k Row

1 Mile Run

4k Bike

Friday’s Workout




Handstand Push Up

Saturday’s Workout

Partner WOD

8 Rounds For Time

500m Bike

25 Back Squats

10 Strict Pull Ups