News: Effective November 2nd, everyone (including myself) is going to ENTER through the Last door. There are cubbies in the changing room where you will be able to REMOVE/Change your shoes before walking into the box. The BLACK cubbies are for you to store anything you want to leave and claim that cubby as yours. […]
Rower Air Squats/V Ups Burpees/AMBAT Sit Ups Box Jumps/Mountain Climbers KBS/Plank Rower Tabata
Shoutouts: Monica K Bday, Francis L Bday Over the weekend: Justin 4 year anniversary -10/31. Terri T Bday – 10/31 Box News: We will be starting an 8 week Strength and Olympic WeightLifting Program in November. Spots are limited. (The rest of October is Free still) Total of 15 classes over 8 weeks, Tuesdays and Thursdays Best […]
Skill: Back Squat % Work (10, 8, 8, 6, 6) %55, 70, 75, 80, 80% (week 1) (0:00, 2:30, 5:00, 7:30, 10:00) WOD: 20 Min AMRAP 30 Wall Balls (20/14) 20 Weighted Crunches (45/25) 10 Deadlifts (225/185) Box News: On Friday, October 30th, CFS will host it’s HalloWOD at 5:45pm. The other classes (5:30am and 4pm) […]
Skill: 2 Pull Rope Climb Challenge WOD: 5 Round Ladder 50 Double Unders (+25 every round) 16 Alt Pistols (1 for 1) (+2 every round) 5 Rope Climbs (-1 every round) 1 Min Rest 25 min cap 50,16,5 75,18,4 100,20,3 125,22,2 150,24,1…time Shoutouts: Amanda K Bday, Wilfredo and Jonathan D. 1 Year Anniversary Box News: On […]
Skill: Push Jerk WOD: 10RFT 5 Bar Muscle Ups (Mod: Less Muscle Ups, Banded Muscle Up, Strict Pull Ups, Strict with bands, TRX Rows) 10 Push JERKS (55% of 1RM) 15 Lateral Bar Over Burpees 35 Min Cap Box News: On Friday, October 30th, CFS will host it’s HalloWOD at 5:45pm. The other classes […]
Skill: Front Squat % Work (10, 8, 8, 6, 6) %55, 70, 75, 80, 80% (week 1) (0:00, 2:30, 5:00, 7:30, 10:00) WOD: For Time 400 Meter Run 10 OHS (95/65) 400 Meter Run 10 OHS (add 5-10#) 400 Meter Run 10 Power Cleans (add 5-10#) 400 Meter Run 10 Front Squats (add 5-10#) 400 Meter […]
Rope Slam Hip Band Walk Shoot Throughs Goblet Squats Wall Sit or Handstand Hold Slam Ball Over Shoulder TRX Row Sprints Rower Burpees 30:25 1x 30:20 2x 20:20 2x
Skill: The Kip WOD: EMOM and For Time EMOM for as long as possible or up to 10 minutes of 6DL (185/135) 12 Toes to Bar *Record what you completed move into 10RFT of: 10 HRPU 10 Wall Balls (20/15*) 10 Slam Balls (50/30) 2 Muscle Ups (no mod for this) (muscle up or nothing) (attempts […]
Strength: Back Squat, 6×1, every 2 min, (Start at 80% and work your way up) WOD: AMRAP and 3RFT 12 Min AMRAP of: 30 OHS (95/65) 40 Double Unders 10 BJ (30/24) 3 Min Rest 3RFT: 50 Air Squats 400 Meter Run 12 Min cap Box News: If you have not done so yet please […]
Skill: Rope Climb WOD: Partner Chipper 30 Min AMRAP 50 Cal Row 50 Cleans (135/95) 200 ABMAT Sit Ups 100 KBS (70/55) 100 Pull Ups 2 Min Synchronized accumulated plank *Every Min on the Min 1 Rope Climb needs to be performed (switch who does it every minute) *Two people can never be moving at […]
SKILL: Snatch- The Transition, 1 rep every 30 seconds, 80% of 1RM Snatch WOD: For Time With 25 min on the clock complete: Randy – 75 Power Snatches (75/45) *Record Time move into 21-15-9 Floor Press (155/95) 200 Meter Run *Record Time Box News: If you have not done so yet please […]
Strength: Front Squat, 7×1, Every 2 min (start at 90% of 1RM) WOD: 3RFT 10 Front Squats (70% of today’s 1RM)* 15 Bar Over Burpees (lateral burpee, forward facing jump) 15 HSPU 25 min cap *Front Squats MUST be done off the ground. If you cannot clean 70% of your 1rm then you will have to […]
Sled Push Mountain Climbers Rower Wall Sit Rope Slam SSJ Shoot Through KBS Plank Slam Ball TRX Row 30:20 (2x) 40:20 (1x) 20:20 (2x)
Strength: S2O, 4×3, every 90 Seconds (start at the weight you finished with on 9.24 or 10.8) WOD 15 Min Ladder 10 Double Unders 1 Rope Climb 20,2…30,3….40,4 Every rd add 10 Double Unders, 1 RC *record score after 15 minutes, your score should be expressed as two numbers (example 80 DU, 6 RC…. 7RC, 64/80 […]
Strength: Bentover Row, 4×8, Every 90 Sec (9.22.15 http://isabellafitness.com/wp-content/uploads/2015/09/IMG_3269.jpg) WOD: 10RFT, Alt Parts Each RD Part 1: 5 Deadlifts (255/185) 15 Wall Balls (20/15) Part 2: 40 Air Squats 30 ABMAT Sit Ups 20 HRPU 25 min cap Box News: In trying to make the Box the place for all of your fitness needs, Josh […]
Skill: The Kip WOD: 25 Min AMRAP 400 Meter Run 15 Box Jumps (24/20) 10 Chest to Bar Pull Ups Shoutouts: Jeanette BDay Box News: In trying to make the Box the place for all of your fitness needs, Josh will be hosting a Barbell Class on Thursday Nights from 6:30pm-7:30pm. This class will be […]
Strength: Squat Clean. 4×3, EMOM, 80% (no hang) WOD: 4RFT 21 OH Lunge Steps 1 for 1 (115/65) 15 HSPU 9 Squat Cleans (115/65)* *Every break up is a 200 Meter Run 25 min cap Shoutouts: Kristen C Bday, Rubio 4 year anniversary Box News: In trying to make the Box the place for all […]
Skill: Snatch: First Pull (DL), 1 pull every 30 sec for 5 Min (10 reps) Pull, pause above knee for 2 seconds then drop WOD: For Time 3,6,9,12 T2B SDHP (75/45) 6,9,12,15 Hollow Rocks Snatch (75/45) 9,12,15,18 Burpee Deadlift (155/115) 25 min cap *Record final time Box News: In trying to make the Box the […]
Tabata Rope Slam/Plank KBS/Push Up Box Jump/ V up Sled Push/Russian Twist TRX Row/Slam Ball Rower
Strength: Back Squat, 4×3, 80%, EMOM WOD: Every 4 min for 28 Min 200 Meter Run 10 Floor Presses (135/95) 10 Front Squats (155/105) *Weight change if going RX *nothing to record except for if you completed the necessary work in time for all 7 rounds, or when you failed, or if you modified the reps […]
Strength: Every 90 Seconds (0, 1:30, 3, 4:30, 6, 7:30) Strict Press, 2×3 (your second set should be a heavy 3 reps) Push Press, 2×3 (your second set should be a heavy 3 reps) Push Jerk, 2×3 (your second set should be a heavy 3 reps) *Record Heaviest P.J *Weight Should be added every set […]
Strength: Hang Clean, 4×3, EMOM, 75% of 1 RM Clean (NOT % of 1RM hang clean) WOD: Kind of a repeat (9.23.15) The goal is to get as close to your 9.23.15 score as possible. Expect for you score from 9.23.15 to be better than today’s score. (see below) 5RFT 3 Sprints (600 feet) There/back […]
WOD: For Time With a total of 30 minutes on the clock complete: 3 rounds of: 20 Wall Balls (20/15*) 15 T2B (record time) then 3 Rounds of: 15 Wall Balls 10 Cal Row (share if necessary and Bike is an option) (record time) then 3 Rounds of: 10 Wall Balls 5 Deadlifts (155/115) (record […]
Skill: Snatch Complex (Hang Snatch + Squat Snatch + OHS) 7×1, EMOM (must keep bar in hand until all 3 movements are completed) WOD: 20 Min AMRAP 40 Double Unders 15 OHS (115/75) 15 Lateral Bar Over Burpees Box News: Saturday, October 10th – Please come support my Dad as he will compete in his […]
Sled Push Russian Twist Rower Rope Slam HRPU/Partner Push Up Hip Band Walk Shoot Through KB Step Ups DB Thrusters TRX Row Burpees 30:20 2x 40:25 1x 20:20 2x
WOD: 30 Min Partner AMRAP Certain rules apply for each part 8 ALT Rope Climbs (must alternate) (total work = 8. 4 each) 10 Burpee Box Step Overs (2 DB/KB’s, 50/30) (switch after 5) (total work = 10. 5 each) 40 ABMAT Sit Ups (Person A does 20, then Person B does 20) (total work= […]
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