Workout

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Welcome to CFSC’s Newest Member

Congratulations to Anouk, Lucas and Louisa on the arrival of their newest family member! If you’d like to contribute to their Meal Train, please check your email for the December Newsletter for details on how you can participate.

Rest day or make-up day

Workout

For time:

50 kettlebell swings (70/53 lb)
50 burpees
50 GHD sit-ups
50 burpees
50 kettlebell swings

Workout

For load:

Push press
5-5-3-3-1-1

Workout

For time:

50 double-unders
15 bar muscle-ups

Then,

2 rounds of:
50 double-unders
15 strict pull-ups

Then,

3 rounds of:
50 double-unders
15 pull-ups

Rest day or make-up day

Workout

As many reps as possible in 10 minutes of:

1 wall walk
1 clean and jerk (205/145 lb)
2 wall walks
1 clean and jerk (215/155 lb)
3 wall walks
1 clean and jerk (225/165 lb)
4 wall walks
1 clean and jerk (235/175 lb)
5 wall walks
1 clean and jerk (245/185 lb)
6 wall walks
1 clean and jerk ( 255/195 lb)…

Continue adding 1 wall walk rep and 10 lbs to the clean and jerk until time elapses.

Workout

As many rounds as possible in 20 minutes of:

100 ft backward sled drag (choose load)
50 ft walking lunge
25 push-ups

Workout

As a team of 2 (or 3), for time:

10,000m row

Rest day or make-up day

Happy Thanksgiving!

There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

__________

Workout

5 rounds for time of:

400m run
1:00 handstand hold

Workout:

For load:

Snatch balance
2-2-2-2-2-2

Overhead squat
2-2-2-2-2-2

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Gym Announcements

Thanksgiving: There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

Holiday Party: Save the date for the CFSC Holiday Party on December 20 from 5:00 - 9:00 p.m. at MJA Vineyards!

Workout

For load:

Back Squat
5-5-3-3-1-1

Then,

For time:

15 slam balls (pick load)
15 burpees
200m run
12 slam balls
12 burpees
200m run
9 slam balls
9 burpees
200m run

Rest day or make-up day

__________

Gym Announcements

Thanksgiving: There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

Holiday Party: Save the date for the CFSC Holiday Party on December 20 from 5:00 - 9:00 p.m. at MJA Vineyards!

Workout

For time:

5k run

__________

Gym Announcements

Thanksgiving: There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

Holiday Party: Save the date for the CFSC Holiday Party on December 20 from 5:00 - 9:00 p.m. at MJA Vineyards!

Workout

For load:

Bench press
5-5-3-3-1-1

Then,

For time:

15 kettlebell deadlifts (53/35 lb)
15 box jump overs (24/20 in)
200m run
12 kettlebell deadlifts
12 box jump overs
200m run
9 kettlebell deadlifts
9 box jump overs
200m run

Workout

For time:

50 calorie row
50 wall balls (pick load)
800m run
50 wall balls
50 calorie row

__________

Gym Announcements

Thanksgiving: There will be one class at 10 a.m. on Thursday, November 27. The workout is family-friendly; so bring your people!

Holiday Party: Save the date for the CFSC Holiday Party on December 20 from 5:00 - 9:00 p.m. at MJA Vineyards!

Rest day or make-up day

Workout

For load:

5 hang power cleans + 5 weighted pullups
1-1-1-1-1

Rest 3 minutes between efforts

Workout

As many rounds as possible in 16 minutes of:

32 double-unders
16 dumbbell thrusters (35/25 lb)
8 ring dips

Workout

For time:

10 deadlifts (275/185 lb)
50 sit-ups
8 deadlifts
40 sit-ups
6 deadlifts
30 sit-ups
4 deadlifts
20 sit-ups
2 deadlifts
10 sit-ups

Rest day or make-up day

Workout

For time:

30 back squats (155/105 lb)
30 front squats (135/85 lb)
30 overhead squats (95/65 lb)

Workout

2 rounds for max reps of:

1:00 calorie bike erg
2:00 rest
1:00 calorie ski erg
2:00 rest
1:00 calorie air bike
2:00 rest
1:00 calorie row
2:00 rest

Workout

For load:

Shoulder press
1-1-1-1-1

Then,

As many rounds as possible in 8 minutes of:

0:10 freestanding handstand hold
10 push-ups

Rest day or make-up day

Workout

“Chad”

For time:

1,000 weighted box step ups (45/35 lb, 20 in)

In honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service.

Schedule Notice:

No 7:15am class today

Workout

Every 6 minutes for 36 minutes of:

15 GHD sit-ups
200m run
15/11 air bike calories
200m run
5 bar muscle-ups

Workout

Part 1:

Tabata squats

Part 2:

Max set muscle-ups

Workout

3 rounds for time of:

400m run
21 toes-to-bar
12 deadlifts (225/155 lb)