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