wod

Thursday June 27th

Row 500m
5 Inch Worms
50 RKBS, 53/35#
4 Alt TGU

Then…,

“Annie” – FT – 10:00 Cap
50-40-30-20-10
Double Unders (Scaled: 10 Across)
Abmat Butterfly Sit-ups

Then…,

Part A:

Complete 5 Sets
Hip Thrusts w/ Back on Bench x 15r (Build)
Superset w/…,
Box Step up + Reverse Lunge 5R/5L, 30/24”

Then…,

Part B:

Complete 5 Sets
Toe Squats x 10r
Superset w/…,
Hip Extensions or Reverse Hyphers x 10r
Or…,
Foam Roller Hamstring Curls x 10r

OYO
Couch Stretch 2:00 e/s
Passive Hang :30
Prone Chest Stretch 1:00 e/s
Capsule 1:30 e/s

Wednesday June 26th

Row 3:00 increasing intensity every :30
Plank Hold 2:00
40 Alt Walking Lunge Steps
20 KB Cleans, 10R/10L

Then…,

Skill Work NFT but Quickly
Complete 4 Sets
Rope Climb or Legless
Superset w/…,
Scapula Pull-ups x 5r

Skill Work Scaled
Complete 4 Sets quickly
Ring Rows x 15r or Strict Pull-ups x 5r
Superset w/…,
Lean Away Stretch :30

Then…,

FT – 10:00 Cap
15-9-6-3
Front Squats (TFTFloor), 155/105#
Toes 2 Bar
Dips
→ Btw each set Row 300m

Rest 3:00

Complete 5 Sets
Bent Knee Hollow Rocks x 40r
or…,
V-Up Sit-Ups x 15r

Extra Credit…,

Cossack Squats x 50r
Every 10r stop and perform a :30 Standing Straddle Stretch

OYO
Couch Stretch 2:00 e/s
Wtd Pike Stretch :30 x 2
Capsule 1:30 e/s

Tuesday June 25th

Bike 2:00 increasing intensity every :30
10 No Jump Burpees
20 KB High Pulls, 10R/10L
30 Walking Lunges (Total)
20 KB Snatch, 10R/10L

Then…,

Part A:

In 10:00
Find a moderately/heavy 10R – Deadlift

Part B:

FT
With a 20:00 running clock, perform:
10-20-30
AB or EB Calories
30-20-10
Box Step Ups, 24/20”
10-20-30
Ball Slams, 40/30#

Then…,

In the remaining time:
Row Max Distance

OYO
Couch Stretch 2:00 e/s
Passive Hang 1:00
Frog Stretch 1:30
Capsule 1:30 e/s

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Belkis Bites

Always looking to provide our members with solutions to help reach your personal health and fitness goals, in ways that work with your busy lifestyle, we will now be carrying meals made by Belkis Bites.

Can you say personal chef? Seriously, Belkis’ meals are more akin to having your own personal chef than to a meal delivery service. Forget about any preconceived notion you have about meal delivery services; this ain’t that!

I know you want to stay on track this summer – no excuses right?…. or better yet maybe it’s time to redefine the track? If so, this is the perfect catalyst to step up your game. Put your summer plan together now – but be honest with yourself, if you’re not going to meal prep every week you need a viable solution. This may be is exactly what you are looking for!

To get you started Belkis has provided every CFSSLI member with a code for 10% off your first order (code sent under separate cover via CFSSLI text).

Now Go Bookmark Her Website (new menu up Tuesday 8:30am)

Check Out her Instagram (warning: you will get hungry just looking at her food)


Here’s how it works:

2 menus every week

First menu of the week is up on Belkis’ website Tuesdays 8:30am. Order must be placed by Wednesday 8:30am. Food made fresh Wednesday, in our refrigerator ready for pick up Thursday 5:30am. 

Second menu of the week is up on Belkis’ website Fridays 8:30am. Order must be placed by Saturday 8:30am. Food made fresh Saturday, in our refrigerator ready for pick up Sunday morning when we open. 

So to recap; You’re busy, but you definitely have goals and want to stay on track, you want to love your food, but you don’t want to spend hours meal prepping. Take out just isn’t cutting it; if only there were….. but wait!, there is!….

Belkisbites.com

New menu will be up in less than 24 hours. I can’t wait!!

Food Tasting Tonight From 5-7pm.

https://www.instagram.com/belkisbites/

Potential New Meal Delivery Service We Are Trying Out. This Woman’s Food Looks Amazing! This Could Be Exactly What You Are Looking For To Stay On Track This Summer. New And Exciting Menu Every Week. Healthy Home Cooking Delivered Straight To The Gym.

You Have Goals!!

We Have The Solutions To Get You There!

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Monday June 24th

Row 2:00 increasing intensity every :30
10 No Jump Burpees
20 Cossack Squats (Total)
20 Windmills, 10/10

Then…,

“Helen” – FT – 12:00 Cap
Complete 3 Sets AFAP
400m Run or Row
21 KBS, 72/53#
12 Pull-ups

Then…,

Back Squat – 5s x 5r (BOF/Build)**
Superset w/…,
Explosive Squat Jumps x 5r

Rest exactly 1:00 btw each set

**Barefoot/flat shoes are encouraged.

Then…,

Complete 5 Sets Quickly
Seated (Legs Straddled) Alt Kb Press x 8r (Total – Maintain Solid Rack)
Superset w/…,
Dual KB Overhead Hollow Rock Hold x :40

Rest exactly :30 btw each set

Extra Credit…,

Cossack Squats x 50r
Every 10r stop and perform a :30 Standing Wtd Pike Stretch

OYO
Couch Stretch 2:00 e/s
Passive Hang :30
Lizard Stretch 1:00 e/s
Capsule 1:30 e/s

Friday June 21st

Bike 3:00 increasing intensity every :30
Max Double Unders in 3:00

Then…,

Part A:

FT – 20:00 Cap
50 Handstand Push-ups (Tripod HSPu)
50 Pull-ups (RR)
50 Toes 2 Bar (V-Up)
50 Wall Balls, 20/14#

Part B:

In the remaining time, perform;
Max Cal Row

Then…,

Complete 5 Sets
6 Alt Front Rack Reverse Lunge (BOF/Build)
Superset w/…
Feet Elevated, Straight Leg, Hip Thrust x 15r

Extra Credit…,

Cossack Squats x 50r
Every 10r stop and perform a :30 Standing Wtd Pike Stretch

OYO
Vanity Work
Complete 4 Sets
Banded Speed Curls x 15r
Banded Speed Tricep Pull Downs x 20r

OYO
Couch Stretch 2:00 e/s
Capsule 1:30 e/s
Passive Hang 1:00