Tuesday September 19, 2017

Warm Up

100 singles then…3 Rounds

10 Push Ups
15 Sit Ups
20 PVC Pass Throughs
10 Wall Balls


1 Rep Max Strict Press

Compare to Here

Strict Fran


Front Squat into Strict Press 95/65

Strict Pull ups

Compare to Here


CrossFit Light

4 Rounds
Calorie Row 25/20
25 KB Swings (53/35)
25 Goblet Squats (53/35)

Teen WOD



Burpees Box jumps


T-spine smash Pigeon

Thursday September 14, 2017

Image result for images of football combine

This Saturday will be CFS 2nd Annual Football Combine at 9am!! Mark your calendar and tell your friends!!

Warm Up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings 
15 Abmat Sit-Ups

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats


Power Snatch





EMOM for 5min

2 Power Snatch @80%

Then 7min AMRAP

10 T2B


CrossFit Light

50 Cal Row

40 WallBall

30 Kettle Bell

20 Burpee Box Jump Overs

10 Pull Ups

Teen WOD

AMRAP in 12:00
3 push jerks

4 x 50-meter shuttle run

Front Squat 3RM

Wednesday September 13, 2017

Warm Up

Tempo Row – 4 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Dowel Overhead Squats


Big Clean Complex

6 Rounds

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk

This is to be performed as 12 touch and go. If you have to drop the bar the weight is to heavy.

Watch the video here

There is a 2 min rest in between rounds

Compare to here