CFS Workout December 10th to December 15th
Monday’s Workout
4 Rounds For Time
30 KB Snatch
15 L-Pull Ups
Tuesday’s Workout
Partner WOD
10 Rounds For Time
21 Calorie Row
18 GHD Sit Ups
15 DB Bench
Wednesday’s Workout
3-3-3-3-3
Front Squat
Thursday’s Workout
“Ryan”
5 Rounds For Time
7 Muscle Ups
21 Burpees
Friday’s Workout
3 Rounds For Time
400m Run
20 Step Ups
10 Strict Toes to Bar
Saturday’s Workout
Part 1
5-5-5-5-5
Touch N Go Power Snatch
Part 2
21-15-9
Power Snatch
**50 double unders after each round**
CFS Workouts December 3rd to December 9th
Monday’s Workout
Part 1
1-1-1-1-1-1-1
Push Press
Part 2
For Time
40 Calorie Row
40 Push Press
Tuesday’s Workout
“Helen”
3 Rounds For Time
400m Run
21 Kettlebell Swings
12 Pull Ups
10 Minute Rest
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Wednesday’s Workout
6 Rounds For Time
21/15 Calorie Bike
12 Burpees
100m Farmers Walk
Thursday’s Workout
3-3-3-3-3
Deadlifts
Friday’s Workout
5 Rounds For Time
400m Run
15 Overheads
3 Minute Rest
Saturday’s Workout
AMRAP 15
12 DB Power Cleans
9 Strict Ring Dips
6 Strict Pull Ups
CFS Workouts November 26th to December 1st
Monday’s Workout
5 Rounds For Time and Load
200m Sprint
2 Minute Rest
2 Turkish Get Ups
2 Minute Rest
Tuesday’s Workout
2-2-2-2-2-2-2-2-2-2
Sumo Deadlifts
Wednesday’s Workout
4 Rounds For Time
15 Push Jerks
3 Rope Climbs
15 Front Squats
Thursday’s Workout
5 Rounds For Time
Sub 45s 250m Row
50 Unbroken Double Unders
Friday’s Workout
EMOM 30
Power Snatch + Overhead Squat
Saturday’s Workout
10k Run For Time
CFS Workout November 19th to November 24th
Monday
AMRAP 5
5 Strict Handstand Push Ups
5 Power Snatch
3 Minute Rest
AMRAP 5
7 Box Jumps
7 Push Press
3 Minute Rest
AMRAP 5
9 Pull Ups
9 Overhead Squats
Tuesday
8 Rounds For Time
400m Run
1 Minute Rest
Wednesday
5-5-5-5-5
Bench Press
Thursday
“Jerry”
For Time
1 Mile Run
2,000m Row
1 Mile Run
Friday
Partner WOD
4 Rounds For Time
50 Calorie Bike
50 Sit Ups
50 Burpees
**Split up reps as you want**
Saturday
1-1-1-1-1-1-1-1-1-1
Back Squat
CFS Workouts November 12th to November 17th
Monday’s Workout
3-3-3-3-3
Hang Power Cleans
2000m Row For Time
Tuesday’s Workout
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
Wednesday’s Workout
Partner WOD
5 Rounds For Time Each
2,000m Bike
Partner 1 Works, Partner 2 Rest
Thursday’s Workout
5-5-5-5-5
Thruster
10-10-10
Bent Over Row
Friday’s Workout
3 Rounds For Time
400m Run
15 Toes to Bar
20 One Arm DB Hang Clean and Jerks
Saturday’s Workout
AMRAP 15
50 Double Unders
10 DB Squats
5 L-Pull Ups
10 Burpees
Macro Challenge!!!
This time of year is especially tough with all the parties and foods available. So with that being said we are putting together a challenge like we have never done before!
We are doing an IF IT FITS YOUR MACROS CHALLENGE (IIFYM)!
Here’s how it works:
Step 1-You will select a goal
-Lose Weight
-Maintain Weight
-Gain Weight
Step 2-Based on your goal you will be given a specific number of grams of protein, carbs, and fat to hit each day.
Step 3-Eat whatever foods you like but just make sure you hit your numbers.
And that’s how the challenge works!
Now with that said…
It is always best to choose lean meats, vegetables, fruits, and healthy starches and fats as often as you can.
However, you will not be docked any points if you decide to have that cookie at the holiday party as long as you hit your prescribed grams of protein, carbs, and fat.
What do I do if I don’t understand IIFYM?
This is totally understandable because it can be a confusing thing if you have never been taught. With a little bit of teaching and some effort on your part you will find that it’s not too hard at all!
IIFYM Seminar
Saturday, November 10th at 10am
You will learn how to calculate your macros
How to track your macros
Q&A for specific questions
To further help you, the first week of the challenge will be a trial week for you to figure out how to work the app and hit your macro numbers exactly!
Trial Week
November 12th-18th
Start Date
November 19th
End Date
December 22nd
Buy in
$10
Point System
1 Point for within 10g of Protein
1 Point for within 10g of Carbs
1 Point for within 5g of Fat
1 Point for a Any Workout
Prizes
Anyone who scores over a 124 will receive a Custom Challenge T-Shirt for their efforts!
For more details be sure to be at the seminar this Saturday!
CFS Workouts November 5th to November 10th
Monday’s Workout
4 Rounds For Time
500m Row
15 Toes to Bar
50m Farmers Carry
15 Pull Ups
Tuesday’s Workout
5-5-5-5-5
Overhead Squat
EMOM 8
1-15 Overhead Squats
2-12 Calorie Bike
Wednesday’s Workout
“The Chief”
5 Rounds
AMRAP 3
3 Power Cleans
6 Push Ups
9 Air Squats
1 Minute Rest
Thursday’s Workout
For Time
100 Double Unders
400m Run
25 GHD Sit Ups
400m Run
25 GHD Sit Ups
400m Run
25 GHD Sit Ups
100 Double Unders
Friday’s Workout
3-3-2-2-2-1-1-1
Split Jerks
Saturday’s Workout
5 Rounds Every 5 Minutes
20 Calorie Row
15 Ring Rows
10 Front Squats
CFS Workouts October 29th to November 3rd
Monday’s Workout
For Time
21 Deadlifts
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run
Tuesday’s Workout
Partner WOD
For Time
200 Medball Cleans
200 Calorie Row
200 Push Ups
**Partition reps however you like**
Wednesday’s Workout
3-3-3-3-3
Squat Snatch
Thursday’s Workout
“Nasty Girls”
3 Rounds For Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans
Friday’s Workout
For Time
1 Mile Run
50 Push Jerks
1 Mile Run
Saturday’s Workout
5 Rounds For Load
50ft Front Rack Lunge
3 Minute Rest Between Sets
CFS Workouts October 22nd to October 27th
Monday’s Workout
“Fight Gone Bad”
3 Rounds For Reps
1 Minute Wall Balls
1 Minute Sumo Deadlift High Pull
1 Minute Box Jumps
1 Minute Push Press
1 Minute Calorie Row
1 Minute Rest
Tuesday’s Workout
5-5-5-5-5
Front Squats
Wednesday’s Workout
3 Rounds For Time
400m Run
25 Push Ups
15 Pull Ups
Thursday’s Workout
EMOM 10
1-12 Calorie Bike
2-20 GHD Sit Ups
-5 Minute Rest-
EMOM 10
1-12 Calorie Bike
2-15 Kettlebell Swings
Friday’s Workout
5-5-5-5-5
Press
Saturday’s Workout
Surprise Partner WOD
CFS Workouts October 15th to October 20th
Monday’s Workout
3-3-2-2-2-1-1-1-1
Clean and Jerks
Tuesday’s Workout
AMRAP 20
50 Wall Balls
25 Toes to Bar
Wednesday’s Workout
5 Rounds For Reps
Minute 1-200m Sprint
Minute 2-Max Burpee Box Jumps
2 Minute Rest
Thursday’s Workout
Part 1
3-3-3-3-3
Deadlifts
Part 2
5-5-5-5-5
Chin Ups
Friday’s Workout
“Elizebeth”
21-15-9
Squat Cleans
Ring Dips
Saturday’s Workout
Fall 2018 Challenge Finale
AMRAP 12
2000m Bike
50 Thrusters
Max Burpee Over Bar
