We will host a two-part mobility workshop on April 11th and 18th. The workshop will be taught by our in-house chiropractor, Nick. Each session will last an hour and will begin at 12:15. April 11th will be focused on mobility of the lower extremities, while April 18th will consist of mobility techniques for the upper extremities, spine, and a full-body fascial stretching protocol that is rarely taught in the U.S.
Along with being taught multiple ways to properly mobilize every part of the body, it will also be explained how each will help with your lifts and technique in the gym.

Nick has treated professional and Olympic athletes at two different training facilities in Phoenix, as well as the CrossFit Games. He has taken aspects of the warm up and training routines from each place and put together a comprehensive workshop that he has taught at a couple of other CrossFit gyms. In April he’ll be doing it at CFFS.

Just $20 gets you into both sessions. Sign up in the office.

Final Open WOD and Picnic Saturday

Please Sign Up for heats on Saturday. We wil be starting 6 people every :30 minutes on Saturday starting at 7:30. This is the final WOD of the 2015 Open Season.

Strength:
Back Squat:
1 x 5 @70
1 x 5 @80
1 x 2 @85
1 x 1 @90
1 x 1 @100

Snatch Grip DL
10 x 2 @70

Skill:
50 Back Extensions
50 Back and Hip Extensions
2:00 L-Sit

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpees
2, 4, 6, 8, 10, 12, 14, 16, 18, 20 Sit Ups

6 Rounds…1 Time

For Time:
3 Rounds of:
5 Snatch 96/65
5 Handstand Push Ups

3 Rounds of:
10 Overhead Squats 95/65
10 Chest to Bar Pull Ups

Jump Carefully

Strength:
Clean and Jerk
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
2 x 1 @ 90%

Push Press
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%

Skill
2 x 20 GHD Sit Ups
100 Plank Transitions

WOD
5:00 Clock to
Run 400 m
Max Rep Walking Lunges

2:00 Rest

5:00 Clock to
Row 750 m
Max Reps Box Jumps

BBQ This Saturday

CFFS is hosting a BBQ on Saturday, March 28th at the gym celebrating the end of the Crossfit Open as well as the new programming that is proving to be beneficial to almost all of the CCFS members. CFFS will provide burgers and dogs and some beer and water. Please let us know how many will attend by signing up to bring a dish to pass so we have enough food for all! Games for kids and others who wish to participate!

15  Min AMRAP:
3 Push Jerk 155/115
6 Toes to Bar
9 Pull Ups
12 Deadlifts 155/115

Total Time…Including Rest

Strength:
Deadlift-
1 x 5 @ 70%
1 x 5 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%

Front Squat-
1 x 5 @ 65%
1 x 4 @ 75%
2 x 2 @ 85%

Skill:
50 Single Arm Shoulder Touches
25 Tri Pod Headstand Transitions

WOD:
4 Rounds for Total Time:
20 Slam Ball 30/20
400 m Run
10 Burpees
Rest 1:00 between each Round and then start the next with the clock still running.

Warm Up 3/23 – 3/29

500 m Row
50 ft. Leg Swing / Knee Hug
20 Sledge Hammer Swings Each Side
10 KB Windmill
50 ft. Walking Lunges w/ Samson Stretch
20 Wall Ball
10 Ring Dips
10 Ring Row

15.4

Workout of the Day
CrossFit Games Open Workout 15.4

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.

Sprint That 100m

Strength:
Back Squat Work Up to a 10 Rep Max Back Squat

Push Jerk + Split Jerk 10 x 1 @ 75%

Skill:
3 x Max Hang Time from Bars
3 x Max Rep Toes to Bar or Hanging Leg Raises

WOD:
15 Min Amrap:
100 m Sprint
5 Burpees

The Chief

Iv you didn’t already vote on yesterdays post then please scroll down to yesterdays post and please vote.

Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats

Rest 1 minute then repeat, for a total of 5 cycles.

Time to Vote

Ok so we haven’t gotten very much feedback for as many members we have in this gym so let’s try this a new way…Please click on the poll below and at least enter a simple yes or no for us.

I do want to take a minute and try to alleviate some of the concerns I have heard so far and maybe try to explain a little differently how we came to this option. We knew that this switch would be a drastic shift in how CFFS has operated and didn’t come to it lightly. I’m not going to write a book but I’ll simply Bullet Point the keys as to why we thought it was going to be worth it and an improvement for you.

Many people were interested in doing strength but weren’t comfortable to do it on their own.
Workouts like 6x400m run and Sit Ups and Burpees are valuable to your fitness but don’t necessarily need coaching.
Many people exhibiting poor form but also not wanting to slow down once we call 3,2,1 to fix it…The whiteboard became more important.
People stating things like “Ive been here for ___ amount of time and still cant do _____” yet we never see those people practicing the skills required for their _____.
The Strength and Skill boards being optional resulted in not many participating in them or making gains in those areas because they were worried how it would reflect in their performance on the board for that day.
We realize that trying to do all 3 components in an hour or so isn’t practical. Let me clarify….You aren’t expected to. There has to be 2 of the 3 things that interest you. If you have NO DESIRE to do Strength then please do the Skill work and Met Con. If you do the Strength and Skill and run out of time for the Met Con don’t worry about it we will have a WOD the next day.

This new format is in no way easier on us to run or program but we believed enough in the benefits to you guys to take it on. If the polls show that it’s truly not what the majority wants then we will go back to the drawing board and try to figure something else out.

Strength:
Front Squat
1 x 8 @ 65%
1 x 6 @ 75%
1 x 3 @ 85%
2 x 1 @ 90%

Shoulder Press
1 x 5 @ 70%
1 x 4 @ 80%
3 x 2@ 85%

Skill:
15 E-Bombs
20 Dive Bomber Push Ups

Met-Con:
3 Rounds for Time:
20 Burpees
500 m Row

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