If you forget where the Strength and Conditioning class is, I have the application hyperlinked over there to the right —>


15-20 Minutes Muscle Up Transition Practice

Every minute on the minute

7 Minutes

3 Muscle Up Transitions (keep quality good)


5 Rounds 1 Min On, 1 Min Off
Max Sandbag to Shoulder (Men/4 sleeves, Women/3 sleeves)


“Building Powerful Athletes”

What is CFSB Strength and Conditioning?

CFSB S&C program powered by crossfitfootball.com for players and participants in power sports.

CrossFit Football also known as “Power Athlete” personifies the attitude and mindset of its creator, John Welbourn. As a 9-year starter in the NFL, John’s focus was to be a big, strong, powerful athlete that was able to utilize his skills for success on the field. In 2009, he launched the site and retired from the NFL to teach his brand of strength and speed training and bring this knowledge and attitude to the community.

Our goal: creating strong, efficient, fast and most importantly, powerful athletes.

To accomplish this we use organic functional movements performed at high intensity to simulate the demands placed on an athlete during their sport. Power Athlete (CrossFit Football) knows the demands placed on players during the game and the distances they will have to travel. With this in mind, we can replicate the stresses and situations a player will face on the field. Our training builds a larger, stronger, faster athlete that will be able to endure the rigors of contact and noncontact sports. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry.

While fitness is just one component of athleticism, efficient movement and stability are paramount in sport.  We strive for perfection of movement, strength of body and mind and put an emphasis in training as we fight. One thing is clear:  in competition, very few rise to the occasion; the majority tends to fall to the level of their training.  To account for this, we believe in the persistent pursuit of perfection with our athletes.

Who is this for?

Sport athletes of all kind: football, baseball, basketball, volleyball, rugby, etc. or even for those who jobs are inline with our goals such as police officers, fire fighters.

What if I am not competing in a sport and want to use the program?

We have many people that use and enjoy the S&C programming even though they are not competing in a sport. In fact, most of the people we have doing the program aren’t involved in a sport; they just want to be and enjoy getting stronger as well as being more explosive.

How do we know CrossFit Football’s programming works? 

Because it has been designed by NFL players and some of the top coaches in the world. Not only has it been created by top athletes, but it has been used to compete at the highest levels of professional sports. The utility of this program is not theoretical; it has not been designed by someone that thinks it might work but by athletes and coaches that have dominated at the highest levels of competitive athletics.

The Power Athlete program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement.

Every athlete needs to be strong in mind, heart and body. He/she needs to be fast and explosive. He/she needs to be able to perform when tired and exhausted.

How does Power Athlete differ from CrossFit.com?

“For football, we know the demands; football is a game of inches and seconds. We know that timeframe and scale, and we know when, where, and how game day is played. Knowing this, we can precisely prepare for the demands of the sport. What we cannot control is the player’s talent: his instincts, and his ability to react to stress, pressure, and the opponent. We know what weapons we need in our arsenal and we will know when and how to use them. Optimum training results in optimum performance, and the optimally prepared athlete is in the position to make the best use of his talent, and thus to fulfill his potential as a player.” 

John Welbourn

“Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don’t know what gameday will look like, you don’t know when it will occur and you don’t know what the stressor will be. You just don’t know.”

Coach Greg Glassman