Be sure to check the schedule daily for changes/special events.

‘Click Me’

Preheat:

Two Rounds:

Standard CFB Warmup

WOD:

Skills

Rope Climbs: Scissor Method ONLY

“PLEASE PLEASSSSE PLEASE use your LEGS, DAMNIT!” (Chef screaming/cheering/begging at live stream…)

Strength

Back Squat
70% x 3
80% x 3
90% x 3 or more

Fortitude

100 Burpees for Time

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Food for Thought:

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”
by Coach Rip

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Be sure to check the schedule daily for changes/special events.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD:

Helen-Rex

Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
-
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
-
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

…. or…..

Half-Caff Helen

Run 800 meters
35 Kettlebell swings, 1.5 pood
24 Pull-ups
-
Run 600 meters
28 Kettlebell swings, 1.5 pood
18 Pull-ups
-
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

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Food for Thought:

“Eat like it’s a sport”
by Chef

Be sure to check the schedule daily for changes/special events.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD:

Rowing Intervals
30 sec work, 30 seconds rest
20 rounds

record total distance to comments

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Dessert:

30 Toes To Bar

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Food for Thought:

“Eat like it’s a sport”
by Chef

Be sure to check the schedule daily for changes/special events.

Áfram Ísland!!! Til Hamingju, Annie!

Preheat:

Two Rounds:

Standard CFB Warmup

WOD:

Shoulder Press
70% for 3
80% for 3
90% for 3 or more….

Week two of 5-3-1 begins again today. All the math is done off of 90% of your 1RM (now called your ‘working max’). If this is new to you, ask your coach to help you calculate your T-1rm. If this not your first phase, add 5lbs to last months working weight.

post final load and reps to comments

rest five minutes

Play the Games

• 30 Pushups, 2010 CF Games push ups standards
• 5 Pullups, sorry, no 12 walls available here, but if ya got one, USE IT!
• 21 Overhead Any How 95/65

post time and scaling to comments

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Dessert:

30 Toes To Bar

.

Food for Thought:

“Eat like it’s a sport”
by Chef

Be sure to check the schedule daily for changes/special events.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD:

3 x 5 Snatch Grip Deadlifts, >50% 1rm of Deadlift

Extra credit for standing on a 4″ platform when pulling, 20kg/45# bumper plate works well for this to increase depth of starting position and overall range of motion. Get strict, get hard, get strong.

-rest five minutes-

‘Kettle Bell, Nancy Kettle Bell’

5 rounds

400m Run
15 KB OH Squats, 55#/35#

post loads and time to comments One KB locked out overhead into a full squat, count each successful ‘down and up’ only. You can switch hands as many times as you like as long as its after a completed rep: Standing with arm locked out overhead. For each failed rep assess one burpee ‘reward’ to be collected at the end of round five.

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Dessert:

30 Toes To Bar

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Food for Thought:

“Eat like it’s a sport”
by Chef

Food for Fuel

Orange Lemongrass Summer Cranberry Relish

• 1 qt apple cider
• 2 12-ounce bag fresh cranberries
• 1 stalk lemongrass, fine dice
• 1 lb Calico Cherries, Pitted and cut in half
  
• 2 medium seedless oranges, diced including rind and juice
• 1 1/2 t finely grated lemon peel
• 1/2 t ground anise seed
• 1 t roast red chili paste
  
• 2 T bourbon, not paleo? sue me!
  
• 1 tablespoon each chopped fresh parsley, mint, cilantro and basil
  

Reduce apple cider over medium high heat, down to honey consistency, less than one cup.

Add remaining ingredients except for fresh herbs and cook over medium heat
until half the cranberries break open, stirring frequently, remove from
heat and let cool to room temp, adjust flavor with sea salt as needed, stir in fresh herbs
then chill over night to let the flavors get busy. Let come to cool room temp
before serving.

If you need help? Ask. I’ll help fix it. If you want more? Ask. That’s why I’m here.

Eat like its a sport,

Chef

VN:F [1.8.2_1042]

Be sure to check the schedule daily for changes/special events.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• Strength
  Deadlift
  5 reps at 65%
  5 reps at 75%
  5 reps at 85%
• Week one of 5-3-1 begins again today. All the math is done off of 90% of your 1RM (now called your ‘working max’). If this is new to you, ask your coach to help you calculate your T-1rm. If this not your first phase, add 10lbs to last months working weight.
  

Fortitude

21-15-9

Hang-Power Cleans,  BW/.75x BW
Hand Stand Push Ups

Be sure to check the schedule daily for changes/special events.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• Strength
  Back Squat
  5 reps at 65%
  5 reps at 75%
  5 reps at 85%

  Week one of 5-3-1 begins again today. All the math is done off of 90% of your 1RM

Fortitude

Tabata Row