Tuesday - October 2nd, 2018

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Tuesday - October 2nd, 2018

CLASS WOD

Inside Out”
For Time:
800 Meter Run
21 Power Cleans (155/105)
400 Meter Wreck Bag Run (50/35)
21 Burpee Box Jump Overs (24/20)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Assault Bike Conditioning
3 Rounds:
Minute 1 - 20/16 Calorie Bike
Minute 2 - 17/14 Calorie Bike
Minute 3 - 14/11 Calorie Bike
Minute 4 - Rest

2. Ring Muscle-Ups
Ascending Ladder for 5 Minutes:
25 Double-Unders + 1 Ring Muscle-Up
25 Double-Unders + 2 Ring Muscle-Ups
25 Double-Unders + 3 Ring Muscle-Ups

3. Odd Object Conditioning
800 Meter Sled Push (load 1/2 BW)
*Completed :30 on, :30s off.

4. Midline Conditioning
AMRAP 7: Ski Erg Calories
On the 1:00 - 5 TTB
On the 2:00 - 6 TTB
On the 3:00 - 7 TTB
On the 4:00 - 8 TTB
On the 5:00 - 9 TTB
On the 6:00 - 10 TTB

Any time remaining in each respective minute is used towards accumulating ski erg calories. 

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Monday - October 1st, 2018

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Monday - October 1st, 2018

CLASS WOD

Overhead Squat
Build to a 1 Rep Max Overhead Squat

Snatch Balance
Build to a 1 Rep Max Snatch Balance

Snatch
Build to a 1 Rep Max Snatch

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Snatch
On the Minute x 11:
Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Snatches
Minute 8 - Rest
Minutes 9+10+11 - 1 Squat Snatch
Minutes 12+13+14 - 1 Squat Snatch

2. Snatch Accessory
5 Sets:
1 Snatch Pull
3 Hang Snatch High Pulls

3. Back Squat
3 Sets of 9:
Set #1 - 9 Reps @ 73%
Set #2 - 9 Reps @ 77%
Set #3 - 9 Reps @ 81%

A 3% increase from last week.
Rest as needed between sets, but aim to keep it to 3:00 or less. All repetitions taken from the rack.

4. Gymnastics Conditioning
AMRAP 6:
5 Strict Toes to Bar
5 Strict Handstand Pushups

Directly into…

AMRAP 4:
5 Kipping Toes to Bar
5 Kipping Handstand Pushups

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Every 3 min for 15 min: (5 sets)
4-6 Ring Dips
4-6 Strict C2B Chin-Ups
15-20 GHD Sit-Ups

2. Prehab
3 x 8 DB Ext Rotations/arm

Developing the Pull-Up
1. 15 minutes:
1-3 Chin-Up Negatives (5-10 sec/rep)
4-6 Pushups
30-45 sec Hollow Body

2. Prehab
3 x 8 DB Ext Rotations/arm

Muscle-Up +
1. Muscle-Ups Every 3 min for 15 min: (5 sets)
3-5 Strict Muscle-Ups
20 GHD Sit-Ups Max Strict HSPU

2. Prehab
X-Sym: Iron Scap

ANNOUNCEMENTS

  • Price Change Reminder! Price changes are now in effective - October 1st. Please email us if you have any questions.

“The greatest of empires, is the empire over one's self.”
-Publilius Syrus

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Saturday - September 29th, 2018

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Saturday - September 29th, 2018

CLASS WOD

“Heartburn”
For Time: 
1 Mile Run
10 Rounds of "Bergeron Beep Test" (75/55) 

1 Round of "Bergeron Beep Test”: 
7 Thrusters, 7 Pull-ups, 7 Burpees

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Midline Conditioning
75 Calorie Row
50 GHD Sit-Ups
45 Calorie Row
30 GHD Sit-Ups
15 Calorie Row

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Friday - September 28th, 2018

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Friday - September 28th, 2018

CLASS WOD

“Twist and Shout”
AMRAP 14:
1 Power Snatch (135/95) 
2 Overhead Squats (135/95) 
3 Power Clean and Jerks (135/95) 
40 Double Unders

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Squat Clean Primer
5 Sets of the Complex:
Pausing Clean Pull
3-Position Squat Clean

Squat Clean
On the Minute x 11:
Minutes 1+2+3 - 3 Squat Cleans
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean
Minute 12 - Rest
Minutes 13+14+15: 1 Squat Clean

Front Squat
2 Sets of 4 @ 76%
2 Sets of 3 @ 81%
2 Sets of 2 @ 86%

All repetitions are taken from the rack. Rest as needed between sets, but aim to keep it to 3:00 or less.

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
Every 4 minutes, for 20 minutes (5 sets):
Max Chin-Ups
Max Dips
20 GHD Sit-Ups

Developing the Pull-Up
1. Strength
20 minutes:
1-3 Chin-Up Negatives (5-10 sec/rep)
3-5 Incline Pushups (lower)
5-15 GHD Sit-Ups

Muscle-Up +
1. Muscle-Ups 5 sets:
50% of Max Strict Muscle-Ups
20 GHD Sit-Ups
rest 2 minutes

2. Prehab X-Sym: Iron Scap

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Wednesday - September 26th, 2018

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Wednesday - September 26th, 2018

CLASS WOD

1) Push Press
Build to Heavy Set of 10

2) “Clothesline”
AMRAP 12: 
2 Push Presses (115/80)
2 Toes to Bar 
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar 
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Deadlift
Building on last week, adding 2% to each set. Final iteration here adding an additional 2% to these repetitions.

3 Sets of 3 @ 84% of Deadlift 1RM
3 Sets of 2 @ 88% of Deadlift 1RM
3 Sets of 1 @ 92% of Deadlift 1RM

2) Odd-Object Conditioning
For Time:
50 Manmakers (35's/20's)

With two dumbbells in hand, the full flow of a "manmaker":
Pushup.
Row left arm, from plank position.
Row right arm, from plank position.
DB Clean and Press.

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
5 sets: 30% of Max Pull-Ups
30% of Max Dips

2. Prehab
3 x 8 DB Ext Rotation

Developing the Pull-Up
1. Strength
3 sets:
15-30 sec Side Plank/side
5-10 sec 90 deg Bent Arm Hold
3-5 Incline Pushups
*Same height as week 1.

Muscle-Up +
1. Gymnastics Strength
15 minutes:
3 Muscle-Ups
6 Strict Handstand Pushups
12 Pistol Squats (6/leg)

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Tuesday - September 25th, 2018

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Tuesday - September 25th, 2018

CLASS WOD

“Flip Flop”
30-20-10:
Kettlebell Swings (53/35)
Calorie Bike

Directly into...

10-20-30:
Deadlifts (135/95)
Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Gymnastics
AMRAP 8:
5 Strict Ring Dips
:10s Static Inverted Row Hold
:15s Static Double Kettlebell Squat Hold

Directly into...

AMRAP 8:
:20s Ring Support Hold
:25s GHD Supine Hold
:30s Handstand Hold (against wall)

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Monday - September 24th, 2018

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Monday - September 24th, 2018

CLASS WOD

1) Front Squat
3 sets of 5

2) “Wasabi”
For Time: 
1,000 Meter Run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Snatch
On the Minute x 14:
Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Snatches
Minute 8 - Rest
Minutes 9+10+11 - 1 Squat Snatch
Minutes 12+13+14 - 1 Squat Snatch

2) Snatch Tempo Pull
6 Sets of 1

3) Back Squat
3 Sets of 9:
Set #1 - 9 Reps @ 70%
Set #2 - 9 Reps @ 74%
Set #3 - 9 Reps @ 78%

A 3% increase from last week.
Rest as needed between sets, but aim to keep it to 3:00 or less. All repetitions taken from the rack.

4) Gymnastics Conditioning
4 Rounds:
50 Double-Unders
25/18 Calorie Ski Erg
8 Bar Muscle-Ups

GYMNASTICS STRENGTH

We are going to be doing a mini-deload this week for “Developing the Pull-Up” and “Developing the Muscle-Up”.

Developing the Muscle-Up
1. X-Sym: Iron Scap
2. Accessories 3 sets:
8-12 One Arm DB Rows (moderate)
8-12 Pushups

Developing the Pull-Up
1. X-Sym: Iron Scap

Muscle-Up +
1. Muscle-Ups 3 sets:
Max Strict Muscle-Ups
2. Prehab X-Sym: Iron Scap


ANNOUNCEMENTS

Quote of the Week:
"It is easy to be hard, harder to be smart." -K.Black

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Saturday - September 22nd, 2018

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Saturday - September 22nd, 2018

CLASS WOD

Sock Hop”
Teams of 3:
2 Rounds (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell Facing Burpees

Round 1: (135/95)
Round 2: (115/80)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Aerobic Capcaity
7,000 Meter Row

2. Shock Top
75/60 Calorie Row
60 Box Jump Overs (24"/20")
45 Kipping HSPU
30 Deadlifts (245/165)
15 Shoulder to Overhead (245/165)

3. Odd-Object Conditioning
3 Rounds:
27 GHD Sit-Ups
21 CTB Pull-Ups
150 Meter DBall Carry (150/100)
50 Meter Yoke Carry (380/330)

4. Body Armour
3 "Giant Sets":
12 Barbell Good Mornings
36 Hip Extensions
Rest 2:00 between sets.

5. Ring Muscle-Ups
Ascending Ladder for 5 Minutes:
25 Double-Unders + 1 Ring Muscle-Up
25 Double-Unders + 2 Ring Muscle-Ups
25 Double-Unders + 3 Ring Muscle-Ups

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Friday - September 21st, 2018

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Friday - September 21st, 2018

CLASS WOD

Overtime”
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Barbell: (95/65)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Squat Clean Primer
5 Sets of the Complex:
Tempo Front Squat
2 High Hang Pausing Squat Cleans

2. Squat Cleans
On the Minute x 11:
Minutes 1+2+3 - 3 Squat Cleans
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean
Minute 12 - Rest
Minutes 13+14+15: 1 Squat Clean

3. Front Squats
2 Sets of 4 @ 73%
2 Sets of 3 @ 78%
2 Sets of 2 @ 83%

All repetitions are taken from the rack. Rest as needed between sets, but aim to keep it to 3:00 or less.

4. Body Armour
3x12 - Dumbell Bench Press
3x10 - Weighted Alternating Pistols
3x6 - Weighted Pull-Ups

GYMNASTICS STRENGTH

Developing the Muscle-Up

1. 4 sets:
2-3 Chin-Ups
2-3 Dips
30-60 sec Hollow Body Hold
*If possible, add weight to both.

2. Prehab X-Sym:
Iron Scap *See notes from "Pull-up development"

Developing the Pull-Up

1. 5 sets:
15-20 sec Chin Over Bar Hold (increase time)
4-6 Incline Pushups (decrease height)
5-15 GHD Sit-Ups

2. Prehab X-Sym:
Iron Scap
*In the black room attached to stall bars. Follow the instructions on the wall

Muscle-Up +

1. Muscle-Ups
4 sets:
2 Strict Muscle-Ups + 4 Kipping
*Add weight if possible.

2. Prehab
3 x 10 DB External Rotation/arm

Announcements

  • Attention Team Series Team’s: Please coordinate with the CFQS Staff for when you will be performing your workouts so that you have a judge available as well as space available.

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Thursday - September 20th, 2018

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Thursday - September 20th, 2018

CLASS WOD

Back Seat”
AMRAP 18:
30/21 Calorie Assault Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35's/20's to a 20" Box)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Rest Day

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Wednesday - September 19th, 2018

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Wednesday - September 19th, 2018

CLASS WOD

Gwen”
Clean & Jerk 15-12- and 9 reps

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.*

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Deadlifts
Building on last week, adding 2% to each set.

3 Sets of 3 @ 82% of Deadlift 1RM
3 Sets of 2 @ 86% of Deadlift 1RM
3 Sets of 1 @ 90% of Deadlift 1RM

Rest as needed between sets, but aim to keep it to 2:00 or less.

2. Wallball Stamina
For Time:
100 Wallballs (30/20) *Females 9' Target
*Every break, complete 10 Toes to Bar

3. Odd Object Conditioning
15-12-9-6-3:
Row for Calories
Hang Power Clean and Jerk (115/80)
...Directly into...
400 Meter Sled Push (3/4 BW Sled)

4. Recovery Bike
40:00 minutes Restorative Effort

GYMNASTICS STRENGTH

Developing the Muscle-Up

1. 5 sets:
4-6 Dips
4-6 Chin-Ups
10 Scap Pushups (3 sec @ top)
10 Scap Pull-ups (3 sec @ top)

*Add weight if possible to dips/chin-ups. Find a variation which you can perform no more than 8 reps unbroken when fresh.

Developing the Pull-Up

1. 5 sets:
90 deg Bent Arm Hold x 10-15 sec
6-8 Incline Pushups

2. 3 sets:
8-12 DB Rows
8-12 DB Bench Press

Muscle-Up +

1. Muscle-Ups 12 minutes:
3-5 Ring Pull-Ups + 1 Muscle-Up + 3-5 Ring Dips

Announcements:

  • Team Series Starts Today! You might see members doing workouts together that aren't in the program. Make sure to cheer them on if you see them working it!

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