Warm-Up:
Coach’s choice
WOD prep:
Prep to you heaviest Chief weight.

WOD:
“Blockbuster”
Option 1:
AMRAP 5:
Buy-In: 50,35 Calorie Bike
Max Rounds of “The Chief” (135,95)

Rest 5 Minutes
AMRAP 5:
Buy-In: 35,25 Calorie Bike
Max Rounds of “The Chief” (155,105)

Rest 5 Minutes
AMRAP 5:
Buy-In: 20,15 Calorie Bike
Max Rounds of “The Chief” (175,125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

*When choosing loads for the power clean you should be able to stay unbroken.

*Your score for this workout is your total reps of the chief. You will pick up where you left off after each AMRAP 5. 1 round of Chief equals 18 reps.

Option 2:
AMRAP 5:
Buy-In: 50,35 Calorie Bike
Max Rounds of “The Chief” (95,65)

Rest 5 Minutes
AMRAP 5:
Buy-In: 35,25 Calorie Bike
Max Rounds of “The Chief” (115,75)

Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief” (135,95)

Option 3:
AMRAP 5:
Buy-In: 50,35 Calorie Bike
Max Rounds of “The Chief” (75,50)

Rest 5 Minutes
AMRAP 5:
Buy-In: 35,25 Calorie Bike
Max Rounds of “The Chief” (95,65)

Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief” (115,75)

Post WOD:
Lax ball pecs 2 minutes per side.

CFS Brief:
Day 30 WLC

Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.

The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)

Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm 
Cost: $65
Registration is limited to 15 and only open to CFS members

Link to the event flyer

Link to Registration