Quatro

Preview of the new pull-up bars

CSCF Halloween party- vote for Oct 29 or 30 in comments

4 rounds AQAP:
400m run
40 air squats

nuts and bolts

6:30 pm classes showing some skills. Srijna got her first ones by herself! big shout out to her.

Mark your Calendars! CSCF Halloween party at the new box to break it in. No specific date yet so if you have a preference post it! 29,30,31?


20 min AMRAP:
30 double unders
10 burpees
15 wall-balls

Ripper

Bruce Hanik, post Fran. familiar territory for us all.

skill: Handstand work
-free holds
-wall-holds
-head check negatives


5 rds for time:
12 Box jumps
4 Deadlifts

First

Fight Gone Bad 5 at the new box was awesome, checkout this video that Jordan Meserole made. So far we have raised $3500, fundraising ends this Friday, October 1st. Please Click Here if you would like to donate.

David Inbody on this video really helps put this entire event into perspective, he is a wounded warrior who has seen what a blessing this fundraiser is. Thank you to all of you who came out Saturday and a huge thank you to those who donated, those who volunteered and our sponsors.

Back Squat
3-3-3-3

4 rds:
Shuttle Run
15 KB snatch/arm

if we ever meet again

Here is the third and final WOD for the affiliate team at the South Central Regional in May. 24 min row......

It's not so much that we're afraid of change or so in love with the old ways, but it's that place in between that we fear . . . . It's like being between trapezes. It's Linus when his blanket is in the dryer. There's nothing to hold on to.

- Marilyn Ferguson

10 burpees
30 pull-ups
50 squats
70 push-ups
50 squats
30 pull-ups
10 burpees

Forge

This is the next scene in the 2010 South Central Regionals DVD. If you would like to watch the entire DVD ask and we can let you take a copy home to watch.

Have you signed up for FGB? Have you donated?

Registration to participate in the workout closes at 5pm today. Click here if you want to sign up to participate.

Sprint

5x 250m row

rest 3 min btwn

Sneak Peak

Front Squat
5-5-5-5-5
-5 strict pull-ups during rest

2 min AMRAP of each:
db squat clean
db push-press
db thruster
sit-ups
30 sec rest

thats the way

Are you registered to participate?

Click Here to sign up for Fight Gone Bad

CSCF has raised $1325!! Thank you! Click Here if you have not donated and would like to. If you are not participating please show some support by donating. Every little bit helps!

AQAP:
100 double unders

5 rds:
10 Kettlebell swings
10 burpees

100 double unders

Momentum

Push-Press
find 10RM, min 3 attempts


AQAP:
50 wall-ball shots
400m run

UFO

We are having another GameDay workout tomorrow at our Longmire Studio at 8am. Invite a friend to come with you! RSVP by emailing Charlie - charlie@trainwithcharlie.com

Click Here to sign up for Fight Gone Bad

CSCF has raised $785!! Thank you! Click Here if you have not donated and would like to.

25-20-25-10-5 reps of:
Burpees
KTE
Box jumps

high-waters

Fight Gone Bad 5 is one week from Saturday, have you signed up? If you have not signed up at the box you can do it online by clicking here. If you have not donated you can do it online by clicking here.

Thank you Venus Pest Company and Schulte Roofing for sponsoring our shirts for Fight Gone Bad 5. If you are wondering....yes, they will be american apparel 50/50 shirts like the new CSCF shirts.....really soft and really awesome! You have to participate to get one along with other cool stuff so sign up now!

Deadlift
in 15 min find 1RM

3 rounds of:
3 min AMRAP
50m sandbag sprint
10 halfmoons
3 min rest

Showtime

"Grace"
30 Clean and Jerk reps for time

John Wayne

Check out WOD 2 for our affiliate team at the South Central Regionals back in May. If you see these athletes at the box be sure and tell them congratulations, they did great, it was about 120 degrees that day.

Fight Gone bad is going to be here very soon, sign up to participate and volunteer this week. Thank you to those of you who already donated to our fundraising page and if you have not, click here to donate now.

Thank you Awards & More for donating water bottles to all the participants!

Sprint:
800m
400m
200m
800m

Focus on Function

Crossfit Challenge FGB4 from Jordan Meserole on Vimeo.

This is last years Fight Gone Bad video, we had over 60 participants and raised $1500. We want to challenge you to help us beat those numbers, sign up to participate and volunteer this week and click here to donate now.

Hang Power Clean
5-5-5-5
Jerk
3-3-3-3


100 push-ups for time

look me in the eyes

Here's the next scene from our DVD that Jordan Meserole created from the South Central Regionals competition back in May.

16 days until FGB 5.......start making donations now - click here

Deadlift
3-3-3

800m run
3 rounds of:
10 front squats
30 double unders
800m run

Always remember that the future comes one day at a time.
-Dean Acheson

ebb and flow

Start signing up for Fight Gone Bad workout times. The event will be on Saturday, September 25th so mark your calendars. We will have heats beginning at 9am, 9:45am, 10:30am and 11:15am. We need as much help as possible so we are asking those of you willing and wanting to volunteer to sign up for a workout time and sign up to volunteer for two other workout times.

17 days until FGB 5.......start making donations now - click here

HSPU Negatives
5-5-3-3-3


7 rounds for time:
5 SDHP
9 shoulder to overhead

hump day

Carol Rodriquez traveled to Houston last month and represented CSCF in the CrossFit Katy Bring The Heat Competition on August 14th and placed 18th.

18 days until FGB 5.......start making donations now - click here



Back Squat
2-10-2-20-2-30

For time:
50-40-30-20-10
sit-ups
25-10-15-10-5
pull-ups

Down that Road

Is this the year for the Aggies? The Aggies beat SFA on Saturday in Kyle Field 48-7. This weekend they face Louisiana Tech. Will you be at the GameDay Workout Saturday morning at 8am?

19 days until FGB 5.......start making donations now - click here

Press
1-1-1-1-1-1

8 min AMRAP:
4 power clean
8 burpees

you're the inspiration

Row:
3x500m
2:1 (rest:work)

Weakness

This video is the 3rd scene from the newest production created by CSCF athlete - Jordan Meserole who owns Rock Cottage Media, checkout the CSCF Affiliate Team compete in their first WOD at the South Central Regional competition.


4 rounds for time:
7 HSPU
14 box jumps
28 double unders


People do not lack strength, they lack will.
- Victor Hugo

all that power

say cheese

Skill work:
double unders
cleans

For Time:
5 KB Swings
2 DL
10 KB Swings
4 Dl
15 KB Swings
6 DL
20 KB Swings
6 DL
15 KB Swings
4 DL
10 KB Swings
2 DL
5 KB Swings

-Shoes-

5 x 400m sprint

Post splits as score