Squad Up & Sign Up For The Crossfit Team Series! – CFS

Aug 29th, 2017

Category: CrossFit

Squad Up & Sign Up For The Crossfit Team Series! – CFS

Squad Gainz

CFS Important Announcements
– There will be NO BirthFit Class Today or Thursday
– Mobility Class will be held in place of Skills Class going forward on Tuesday nights at 7pm.

2017 Crossfit Team Series
Time to grab your Crossfit Bestie and sign up for the Crossfit Team Series! The Team series is a great way to test your fitness and have some fun with your Fit Fam! Teams consist of two athletes and can be same sex or mixed pairs. Similar to the open, the work outs are released through an online announcement and you’re given a few days to complete the prescribed Wods and submit your scores online. Also, similar to the Open this competition is for EVERYONE! There will be a RX and Scaled version for every Wod that is released! For more information and to register visit the team series website here.
Dates: Week 1 Wods Released 9/20, Score Submission Due Monday 9/25
Week 2 Wods Released 9/27, Score Submission Due Monday 10/2
Cost: $40.00 Per Team
Location: Wods are performed right here at CFS!

Warm-up
EMOM 4
1. 15/12 Calorie Row
2. 7 Strict Pull Ups or L-Pull Ups
3. 15/12 Calorie Row
4. 10 Kettlebell Lunges (light weight)

Strength/Gymnastics
1. Back Squat
5-5-5-5 – Straight sets
2. Strict Handstand Push-ups
5-5-5-5

*Complete HSPUs between Back squat sets. Use plates or paralettes to add a deficit to increase difficulty where able.

Coaches Note
Scale HSPUs with bands, 1 abmat, or complete 2 wall climbs to help build shoulder stability.

WOD
EMOM20
Odd- 15/12 Calorie Row
Even 1. 7 Strict Pull-ups
2. 10 KB Lunges (2,1.5)

Level 2- 12/10 Calories- 5 Strict Pull-ups, (1.5,1)
Level 1 10/8 Calories, 5 strict pull-ups, (1.5,1)
ADV- 10 Strict L-Pull-ups, 10 OH double KB lunge (1,25,.75)
Ski/Bike Sub =12/9 Cals

DISCUSSION 3 Comments

  1. Chad Kucera 08/30/2017 at 2:00 am

    Back Squat: 275 across
    WOD: RX no missed rounds

  2. Trevor 08/30/2017 at 12:39 am

    185×5

    No misses.
    Mixed it up tonight.

    12 cal on the air runner
    53# kb
    7 pull-ups
    with 20lb vest.

  3. Jason Barrow 08/30/2017 at 12:34 am

    Squat: 185×5
    WOD: none missed Rx