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!
- Eat Meat-eat any and all meats.
- Eat as many different kinds of vegetables as you can! A good way to do this is pick a different 2-3 each week!
- Nuts and Seeds-just like vegetables try to vary these each week to get a different variety of nutrients
- Some Fruit-choose any and all fruits but try to limit to 2-3 fruits per day
- 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
- 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
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.
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
