CFS Workouts February 18th to February 23rd

Monday’s Workout

“Heavy Fran”

15-12-9

Thrusters

Weighted Pull Ups

Tuesday’s Workout

EMOM 18

1-15 GHD Sit Ups

2-50 Double Unders

3-10 Handstand Push Ups

Wednesday’s Workout

1-1-1-1-1

Overhead Squats

Thursday’s Workout

Teams of 2

10k Row

Friday’s Workout

CrossFit Open 19.1

TBA

Saturday’s Workout

3-3-3-3-3

Squat Cleans

2-2-1-1-1

Split Jerks

 

CFS Workouts February 11th to February 16th

Monday’s Workout

CrossFit Open 18.1

AMRAP 20

8 Toes to Bar

10 DB Hang Clean and Jerks

14/12 Calorie Row

Tuesday’s Workout

10-8-6-4-2-2

Bench Press

10-8-6-4-2-2-Max Unbr0ken 

Dips

Wednesday’s Workout

Partner WOD

30-25-20-15-10

Calorie Bike

Medball Cleans

Thursday’s Workout

For Time

1-2-3-4-5

Power Snatch

5-10-15-20-25

Strict Chin ups

Friday’s Workout

1-1-1-1-1

Press

3 Rounds For Time

10 Press

100 Double Unders

Saturday’s Workout

Challenge Finale

AMRAP 15

21-15-9

DB Snatch

DB Goblet Squat

Burpee Over Bar

-In remaining time-

Max Power Clean and Jerk

 

CFS Workouts February 4th to February 9th

Monday’s Workout

3-3-2-2-1-1-1

Snatch Balance

Tuesday’s Workout

Part 1

EMOM 6

3 Strict C2B Pull Ups + 3 Strict Toes to Bar

Part 2

15-12-9

C2B Pull Ups

Toes 2 Bar

Wednesday’s Workout

4 Rounds For Time

400m Run

12 Russian Kettlebell Swings

12 Strict Handstand Push Ups

Thursday’s Workout

5 Rounds

50ft Front Rack Lunge

3 Minute Rest

Friday’s Workout

CrossFit Open 14.4

AMRAP 14

60 Calorie Row

50 Toes 2 Bar

40 Wall Balls

30 Power Cleans

20 Muscle Ups

Saturday’s Workout

5 Rounds For Quality

10 Back Squats

30s L-Sit

30s Handstand Hold

 

CFS Workouts January 28th to February 2nd

Monday’s Workout

CrossFit Open Workout 12.3

AMRAP 18

15 Box Jumps

12 Push Press

8 Toes to Bar

Tuesday’s Workout

EMOM 12

Minute 1-500m Bike

Minute 2-5 Overhead Squats + 5 Bar Facing Burpees

Wednesday’s Workout

3-3-3-3-3

Power Clean

Thursday’s Workout

15 Ring Dips

300m Row

600m Run

Friday’s Workout

CrossFit Open Workout 16.3

AMRAP 7

10 Power Snatch

3 Bar Muscle Ups

Saturday’s Workout

5-5-5-5-5

Thruster

3-3-3-3-3

Back Squat

 

CFS Workouts January 21st to January 26th

Monday’s Workout

5-10-15-20

Hang Clean and Jerk

**400m Run After Each Round**

Tuesday’s Workout

“Lynne”

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

10-10-10-10-10

Deadlifts

Saturday’s Workout

5 Rounds For Time

10 DB Thrusters

3 Legless Rope Climbs

CFS Workouts January 14th to January 19th

Monday’s Workout

10-10-10-10-10

Front Squat

Tuesday’s Workout

3 Rounds For Time

25 Sumo Deadlift High Pulls

800m Run

Wednesday’s Workout

EMOM 8

25 Calorie Row

20 Box Jumps

–8 Minute Rest–

EMOM 8

25 Calorie Row

20 GHD Sit Ups

Thursday’s Workout

5-5-5-5-5

Push Press

10-10-10-10-10

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

AMRAP 12

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 BCAAS

All Creatines

All PreWorkouts

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

 

FOR ANY FURTHER QUESTIONS CONSULT YOUR COACH ASSIGNED TO YOU!

 

 

CFS Workouts January 7th to January 12th

Monday’s Workout

Challenge Workout

With a 15m Running Clock

21-15-9

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

“Nancy”

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

“Diane”

21-15-9

Deadlift 

Handstand Push Up

Saturday’s Workout

Partner WOD

8 Rounds For Time

500m Bike

25 Back Squats

10 Strict Pull Ups

CFS Workouts December 31st to January 5th

Monday’s Workout-9am Only

For time as a 2 person team

100 Thrusters

80 Burpee Box Jumps

60 Bar Muscle Ups

4k Row

2 Mile Run

Tuesday-Closed

Happy New Year!

Wednesday’s Workout

Olympic Lifting Meet

1-1-1 Snatch

1-1-1 Clean and Jerk

Thursday’s Workout

Angie

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Friday’s Workout

Grace

For Time

30 Clean and Jerks

Saturday’s Workout

Powerlifting Meet

1-1-1 Back Squat

1-1-1 Bench Press

1-1-1 Deadlift

 

CFS Workouts December 24 to December 29th

Monday’s Workout

9am Only

“12 Days of Christmas”

1 Sumodeadlift High Pull

2 Thrusters

3 Push Press

4 Squat Cleans

5 Power Snatch

6 Kettlebell Swings

7 Pull Ups

8 Toes to Bar

9 Box Jumps

10 Handstand Push Ups

11 Burpees

12 Overhead Walking Lunge

Tuesday

Merry Christmas CFS Fam

Closed

Wednesday

Closed

Thursday’s Workout

9am and 5:30pm Only

4 Rounds For Time with a Partner

400m Run

40 Power Cleans

40 Burpee C2B Pull Ups

Friday’s Workout

9am and 5:30pm Only

15-15-15

Overhead Squat

Saturday’s Workout

AMRAP 15

15 Calorie Row

15 Toes to Bar

15 Calorie Bike