Archives for CFSB Row Club

South Bank Runners,

We’re approaching the highest mileage on your long runs. How are you feeling? Continue to play with your nutrition and clothing on your long runs so that you have the perfect plan for whatever mother nature delivers on race day.

  • Make sure to MAINTAIN GOOD HYDRATION during the week and not just for long runs. Its easy to get busy and go all day without drinking water. I suggest that you carry a bottle with you all day long and drink it.
  • The holidays ARE HERE! Remember your goal and DO NOT OVER INDULGE. Running really S*%#s with a hangover. (from alcohol or food)
  • Try not to get sick. Be mindful of crowds and wash your hands very often. At the VERY FIRST signs of a cold…ZYCAM works like magic to ward it off. You may want to purchase some to have ready. 

Week 9:

Monday: CrossFit only

Tuesday: CrossFit only

Wednesday: CrossFit only

Thursday: One hour run @ 70% (Run at a pace that feels good.)

Friday: CrossFit only

Saturday / Sunday: REST one day and Run the other day for 90 minutes @ 70%. (Stay at a comfortable pace but try your best NOT to WALK.)

The Calvary TURKEY TROT is a great 5K and you can do that on Thursday and just add to it before or after. 

Happy Thanksgiving! You guys are doing so well! Keep it up!



Tuesday Training

Take 20 mins to work on the following complex going heavy as form allows:
1 hang power clean +
1 hang squat clean

12 min EMOM
Odd: 5-7 pull ups
Even: 10-15 Med Ball Sit Ups

Post your results to the Whiteboard.

To ensure proper coaching and supervision CFSB Training Athletes will complete the normal gym WODs only. Have no fear – we will have plenty of strength work to compliment your conditioning work.

It is highly recommended you continue to arrive early for mobility and CrossOver Symmetry pre work.

Coach Jeff


Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)


Deadlift 5 RM (add 10 lbs to last workout)


5 x 3 Power Clean (add 2.5 lbs to last workout)

Squat 3×5 (add 5 lbs)
Push Press 3×5 (add 2.5 lbs)
(or bench press if the athlete prefers)

Deadlift 5RM (add 10 lbs)


Power Clean 5×3 (add 2.5 lbs to last workout)
3 sets of max Pull Ups (or ring rows)

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