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To The Lost… Memorial Day Event
To The Lost… Memorial Day Event
Coach Nate at The CrossFit Games Mid Atlantic Regionals 20014
Coach Nate at The CrossFit Games Mid Atlantic Regionals 20014

To The Lost...

 We will start Saturday Classes at 9am tomorrow. Show up at 9am or 10am to get your WOD on! You do NOT have to be registered for the Open to participate in Saturday classes!

WOD

1) Establish a 1RM Thruster- NO misses.

2) “Power Elizabeth”

21-15-9

Power Cleans 135/95# 

Ring Dips

Do Work… 

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Check out this week’s “Just One More Bite” Zone Diet Menu!

This Menu has been specifically engineered by both a Certified Nutritionist and an Executive Chef for Fat Loss and Lean Muscle Gain.

Menus will change weekly. You must sign up by this Saturday at 7 pm each week to participate. Food will be delivered Monday. Sign up at the website Below!

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WOD

1) 4X3 Paused Front Squat (3 count pause at knee) AHAP rest 90 sec.

2) 4XME C2B Pullups (do not rip) – rest 90 sec.

3) 3 Rounds for Time:

Run 400m

100 Double Unders

*Run at a pace that allows you to immediately start the Double Unders each round.


Do Work…

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Don’t forget to stop by during tonight’s evening classes to meet Chef Miachael Suanders and sample some of his delicious Meals! 

  

WOD

1) EMOM for 7:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

2) 4XME TTB – rest 90 sec.

3) With a 12:00 cap:

Run 400m
20 Thrusters 95/65#
20 Bar Facing Burpees
15 Thrusters 95/65#
15 Bar Facing Burpees
10 Thrusters 95/70″”65#
10 Bar Facing Burpees

Run 400m


Do work…

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WOD

1) EMOM for 7:00-

Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

2) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) 

Conditioning

3) 4 rounds of:

1:00 ME Pistols (alternating)
1:00 ME HSPU’s
1:00 ME Box Jump Overs 24/20″

1:00 Rest

Do Work…

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WOD

1) Work up to 80% of 1RM Power Clean

2) 4 Rounds for Time of: 

Run 200m

25 Abmat Sut-Ups

*If raining sub 25 Double Unders

Do Work…

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1) Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

2) 4 Rounds of:

1:00 ME Power Clean & Push Jerk (60% of 1RM, increase each round of you feel you can)

1:00 Rest

1:00 Bar Muscle Ups (scale with c2b or pullups)

1:00 Rest


Do Work…

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WOD

1) Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

15 Jumping Air Squats

2) 4 rounds of:

50 KB Swings 24/16kg
25 Burpee Box-Jump-Overs 24/20″

Rest 1:00 between each round


Do Work…

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This weekend was filled with all kinds of activities for your CFSS Coaches! Coaches Christine, Chris, AJ, and Nate all attended the the Outlaw Barbel Camp instructed by Jared Fleming and his father Dave. The Camp was specifically designed towards equipping your coaches with the knowledge and cues to make them even more effective at recognizing and addressing inefficiencies in olympic weightlifting technique so that we can keep the PR’s coming here at CFSS! Jared and his Dad are two of the best in the business and we truly appreciate them holding an excellent camp with us!

While these coaches were getting their learn on, Coach Brock was doing what he does best and crushed some serious CAKE WEIGHT with an awesome showing at the GRID Pro Day this weekend in Charlotte! Stay tuned this week for the videos!



WOD

1) Alternating EMOM for 7:00-

Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

2) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

3) 9:00 AMRAP of:

200m Run

15 Thrusters 95/65#

*RX+: 135/95#

Rest 2:00 between 3 and 4.

4) 2:00 ME Strict HSPU


Do Work…

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*The Community WOD for this Saturday is canceled. We will be conducting the Open Workout Saturday from 7:30-9:30am! The Outlaw Barbell Camp will kick off Saturday at 10am!

WOD

1) 10 Minutes- Double Under Practice (emphasis is on rhythm and technique, do not exceed 50 UB reps)

2) 10 Minute Muscle-Up Practice (again emphasis is on technique)

3) Run 4x400m@90%

Rest 1:1

Do Work…

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