CFS Workouts January 18th to January 23rd

Monday’s Workout

CrossFit Open 17.3

Prior to 8 Minutes Complete

3 Rounds of 

6 C2B Pull Ups

6 Squat Snatch 95/65lbs


3 Rounds of

7 C2B Pull Ups

5 Squat Snatch 135/95lbs


Prior to 12 Minutes Complete

3 Rounds of

8 C2B Pull Ups

4 Squat Snatch 185/135lbs


Prior to 16 Minutes Complete

3 Rounds of

9 C2b Pull Ups

3 Squat Snatch 225/155lbs

Tuesday’s Workout

Part 1

1+ Deadlifts

Part 2


Weighted Dips

Wednesday’s Workout

5 Rounds For Time

30 Double Unders

20 GHD Sit Ups

10 Thrusters

Rest 3 Mintues

Thursday’s Workout

Run 5,000 Meters For Time

Friday’s Workout


Overhead Squats

Saturday’s Workout

“Tabata This”


Air Squats

Pull Ups

Push Ups

Sit Ups

CFS Workouts January 11th to January 6th

Monday’s Workout

Part 1


Front Squat

Part 2

For Time

1 Mile Run

50 Wall Balls

Tuesday’s Workout


For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Wednesday’s Workout

Part 1


3+ at 90%

Part 2

2,000m Row For Time

Thursday’s Workout

Part 1


Hang Squat Snatch

Part 2

3 Rounds

50m Suitcase Carry AHAP

Friday’s Workout

CrossFit Open 17.2


2 Rounds of 

50ft DB Walking Lunge

16 Toes to Bar

8 DB Power Cleans


2 Rounds of

50ft DB Walking Lunge

16 Bar Muscle Ups

8 DB Power Cleans

Saturday’s Workout

Part 1


Push Press

Part 2

Teams of 3

3 Rounds Each

15 Push Press

12 Calorie Bike

9 Burpees Over Bar

New Warm Ups and Why!

Hey ya’ll next week we are starting something new for our general warm ups!

We will be implementing 2 new warms ups that we will be doing for the next 2-3 weeks.

Warm Up 1

3 Rounds For Quality

12 Overhead Squats (PVC or Barbell)

5-10 Chin Ups

5-10 Ring Dips

Warm Up 2

3 Rounds For Quality

16 DB Lunges

10 DB Rows

30s Handstand

The reason we will be doing the same general warm ups for the next 2-3 weeks is to give you all consistent exposure to these movements so you can see consistent progress on them.

If you come 5-6 days a week you will alternate daily which warm up you will choose.

If you come 3 days per week you will pick one of the warm ups to do for the whole 2-3 weeks so you get enough exposure to these movements and see improvements!

After 2-3 weeks we will make a change to the movements that we have in our warm up and choose new focuses for you to progress at!

Additional Resources For Warm Up 1

Overhead Squats

Options For Chin Ups


2-Jumping Negatives

Ring Dip Variations

1-30s Support Hold

2-Immature Dip

3-Intermediate Dip

4-Mature Dip

Additional Resources For Warm Up 2


1-Partial Wall Walk

2-Wall Walk

3-Kick Up

4-Kick Up and Find Balance Off Wall

5-Freestanding Practice

Coach John

Easy Nutritional Actions!

Start with simple habits.

1-Practice eating slowly.

Slow eating helps you attend and attune to your hunger and fullness cues, bring your eating to their conscious awareness (so you don’t go on autopilot), learn and more importantly, trust your nervous system.

Also it gives the executive system time to respond thoughtfully to the situation, rather than reactively or reflexively.

2-Practice meal planning

Meal planning in advance combined with preparation will help you manage your time (so you aren’t rushing or panicking), and avoid last minute decisions especially when will power and motivation are low. Anticipate reasonable obstacles (like running late) and have tactics for dealing with them, have healthy foods available that are easy and convenient.

3-Practice eating Whole Foods.

Eating minimally processed Whole Foods such as lean meats, fruits, vegetables, whole grains, nuts and seeds helps you eat more slowly (because whole foods generally take more time to eat, think of whole fruit versus fruit juice, or a roasted chicken versus a chicken nugget). It helps you get more nutrients (such as protein and fiber) which may improve satiety (feeling full). 


How and what we eat can change our whole dynamic of our eating habits. It can help us make better choices for our nutrition journey. Action is everything.

Coach Jenn

Meet Miguel!

CFS Athlete Profile Questionnaire


Miguel Romero


Rowland Heights




Full time student/ Reserve med tech

When did you first start CrossFitting? 

January 2020

When did you first start training at CFS?

January 2020

Favorite WOD?

Murph would be my favorite WOD, I like all the body weight movements.

Least Favorite Movements?

Handstand push ups are definitely my least favorite movement, those are killer for me!

Tell us about your sports & fitness background.

I played football in high school, I also ran track in high school and in college for 2 years. Then I would workout at gyms and at home.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? 

Just turning on the tv and watching the CrossFit games I think 2016 it really caught my eye and made me very interested. The first workout I tried was Murph and it was very very tough. I thought I knew all of those movements and I thought I was “fit”, but putting those movements together was a real reality check.

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)

It’s ridiculous, I am currently in the best shape of my life. I am the fittest I’ve ever been in my life. 

My body fat is low, higher muscle mass. 

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? 

The forefront of doing CrossFit is the mental capacity that I am getting better at. That is something I didn’t think was hard since I thought I was physically fit, but doing CrossFit its also a mental thing that you have to accomplish.

Please share with us any favorite CrossFit / CFS moments. 

My favorite moments would be the parties! Connors going away party was super fun. Also the Christmas party was fun! Just hanging out and being in a fun environment with everyone outside of working out. 

Also the 1k row was very memorable for me. 

It was the most painful workout I’ve done in this gym. 

Any advice for people just getting started? 

Take advantage of the beginners stage. Do what you can and be comfortable with it, relax your mind and just try your best!

What are your hobbies, interests and/or talents outside of CrossFit?

Everything I do outside of CrossFit is Engineering, all things engineering, I can sit and watch YouTube videos on engineering all day! Another thing I like to do is watch Iron Man, I’ll watch and Avengers movie just because I like Iron Man. I also enjoy shooting I actually go shooting very often.

CFS Workouts January 4th to January 9th

Monday’s Workout

Part 1

7 Sets Build to Heavy

Snatch Deadlift + Hang Power Snatch + 2 TnG Power Snatch

Part 2

CrossFit Open 14.1


30 Double Unders

10 Power Snatches

Tuesday’s Workout

Part 1

20 Minutes to Find

10 Rep Max Back Squat

Part 2

Take 41.25% and Perform 10 Front Rack Step Ups R/L

Wednesday’s Workout


5 Rounds For Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Rest 3 Minutes

Thursday’s Workout

Part 1


5 at 65%-5 at 75%-5+ at 85%

Part 2

3 Rounds For Time

400m Run

15 Kettlebell Swings

Friday’s Workout

Part 1


Shoulder Press

-After Each set 50m Farmers Carry

Part 2

5 Rounds

20s Bike Sprint

2:40 Rest

Saturday’s Workout

4 Rounds For Time

27 Calorie Row

15 DB Squats

3 Rope Climbs

How You Start Your Day Matters!

Coach John here and with “New Year New Me” happening for pretty much everyone around the world lets talk about how we can be successful this time around with what we have set out to do!

We all start off the year with great intentions to make amazing changes to areas of our lives that we want to see a better result in.

Hears where we go wrong…

We set the goal…

We make the plan…

But we forget all about the brain!

It is a well known fact that whatever we focus on tends to be what we end up doing…

That’s why the gyms are packed the first 2 weeks of the year…

We have at the front of our minds…

I am gonna lose those 20lbs…

I am gonna lift 3x per week

I am gonna run a 1/2 marathon

But as time goes on we slowly start to let other things begin to take precedent over what we had set out to do…

So here is how we can combat that…

Let’s take 5 minutes EVERY MORNING and review our goals and the actions we plan to take to achieve them.

This gets our brain working in the direction we want to go each and everyday instead of slowly forgetting what we originally set out to achieve.

What do you say? Are you in?

Are you going to make time every morning to go after these awesome goals you have set?!


Don’t just set goals in health and fitness…

Find some other areas you want to see improve…

And add those into your morning review so you have not just great fitness but a great life

Here’s a great resource to add goals to other areas of your life!

CFS Workouts December 28th to January 2nd

Monday’s Workout

3 Total Sets


400m Run

Max Toes to Bar

1 Minute Rest


400m Run

Max Double Unders

1 Minute Rest

Tuesday’s Workout

“Coach Jenn’s B-Day WOD”


12 Power Snatches

29 Wall Balls

27 Calorie Row

Wednesday’s Workout

Part 1


Bench Press

-Super Set 8 DB Rows 

Part 2

5 Rounds

:20 Bike Sprint

2:40 Rest

Thursday’s Workout

(Morning Classes Only)

CrossFit Open 19.3

For Time

200ft Overhead Dumbbell Lunges

50 DB Box Step Ups

50 Strict Handstand Push Ups

200ft Handstand Walk

Friday’s Workout


Saturday’s Workout

Two is Better than One Challenge!

Part 1

20 Minutes to Find 1 Rep Max Deadlifts

Part 2

1 Mile Run For Time

Part 3

Partner Angie

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats


CFS Workouts December 21st to December 26th

Monday’s Workout

Part 1


Front Rack Bulgarian Split Squat

Part 2

For Time

100 Walking Lunges

50 GHD Sit Ups

25 Calorie Bike

Tuesday’s Workout

For Time

500m Row

20 Weighted Pull Ups

500m Row

20 Strict Pull Ups

500m Row

20 Kipping Pull Ups

Wednesday’s Workout

CrossFit Open 14.5



Bar Facing Burpees

Thursday’s Workout

6am-7am-9am Classes ONLY

Partner WOD

30 Squat Cleans

16x100m Sprint

30 Power Snatches

Friday and Saturday


Two Is Better Than One-Challenge!

We have a partner challenge kicking off this new year! The challenge is going to go from January 2nd to February 13th.

What we have found works best for people is accountability!  It is so beneficial to have someone on your team that is there to help you get to where you want to go.  

Heres what you got to do!

STEP 1-Choose Your Teammate

Pick a partner and sign up

(if you don’t have a partner but want to participate you can sign up and we will assign you a partner)

STEP 2-Starting Point

Complete baseline test and measurements with partner on January 2nd at 8am

-Baseline Workout

-Body fat percentage


STEP 3-Nutrition

Pick a Nutrition Plan

Option 1

Tray Method


-Small Pocket 1-Fill with Protein

-Small Pocket 2-Fill with Carbs

-Large Pocket-Fill with Veggies

If you’re 150lbs or less

3 trays per day

If you’re 151lbs or more

4 trays per day

Option 2

Track your macros

(More challenging but more accurate)

(coaches will be assigning macro goals to hit for each teammate)

Be within 

10g of protein

100 calories of your calorie goal

If you are unsure which one to choose consult with one of the coaches to help give you some guidance!

STEP 4-Workouts

Commit to working out 5 times per week

You must reach a minimum of 3 CrossFit classes per week and your other 2 can be at home workouts.

STEP 5-The Point System

Each day you and your partner will track your points in 3 different areas.  Every time you come to class you will update your points on the board for how you and your partner are doing each day.

You will earn 1 point by:

1 point for working out (up to 5 points per week)

1 point for following nutrition plan 100% for that day

1 point for checking in with your partner by text that day

STEP 6-How You Win

We will have two teams that win in this challenge!!

Most improved team

To choose the most improved team we will take scores in 

1-Points scores as a team

2-Percent of body fat percentage lost

3-Inches lost

4-Pounds lost

5-Improvement on baseline workouts

Fittest Team

To choose the fittest team we will take scores in

1-Points scored

2-Lowest team body fat percentage

3-Highest score on baseline test

At the end of the day the goal is to build healthier habits, encourage those around us, and build a great community in the process!

If you have any questions feel free to ask any questions to any of our coaches here at CrossFit Saved!