Saturday, September 22, 2012

CFKids at 9am today, CFTeens at 11am.

For 10am CF….

Steve’s Club National Program is dedicated to bringing fitness, nutrition, and personal development to at-risk youth. Their goal is to bring their mission to as many at-risk kids, teens and young-adults as possible, in as many cities as possible.

Their annual ‘Beat the Streets’ fundraiser enables them to grow the National Program, with proceeds going toward supporting new Local Steve’s Clubs across the country.

If you can help, please make a donation here. These guys really make a difference, check them out.

Beat The Streets WOD:


40 KB Swings (53#/35#)
30 Burpees
20 Pullups (Competitive: Chest to Bar Pullups, Social: Jumping pullups)
10 Squats (Competitive: Front Squats 135#/95#, Social: Air Squats)

One person working at a time.  Score is total number of reps in 10 min.


Teams of 2, can be M/M, M/F, F/F, Youth/M, Youth/F, Youth/Youth.

Prescribed (Rx’d) for Teen boys = Women’s weights, Teen girls = 60% of Teen boys (get as close as possible, ok if it’s not exact).

All reps of one exercise must be done before moving to the next exercise.

One person is allowed to do all the reps of a given exercise, if so desired.


Final score is total number of reps completed by the team in 10 min.

Movement Standards

  • KB Swings – Rep must finish with the kettlebell directly overhead, bottom of the bell facing up.  The “snatch” version of KB Swings are ok.
  • Burpee – Chest must touch the floor, athlete must clap overhead and jump at the top of the movement (at the same time), ears showing as they clap overhead.
  • C2B Pullups –  Arms must be straight at the bottom, and chest (clavicle or below) must touch the bar at the top of the pullup. For jumping pullups, arms straight at the bottom, then chin should be at the height of the bar at the top (does not need to be over the bar).
  • Front Squats – Crease of the hip below the knee (must be below parallel).  Full extension at the top.
  Barbell must be cleaned to the rack position, first rep can be a squat clean.  If scaling, athletes can use any lesser weight (or goblet squats with a KB) or choose to do air squats.  In all cases, same range of motion as the front squat.

Today would be an AWESOME day for your spouse or kiddo to come workout with you!! But wait…. so is every other day…..!!!