Tuesday July 5 2016
Christine is back from pregancy leave and is teaching tonight!!!! Please make a great attempt to be here and train and learn from a world class silver medalist! WARM UP 2X 10 RING ROWS 200 M RUN OR ROW 2 CART WHEELS 2X WALKING LUNGES FOAM ROLL POSTERIOR CHAIN AND QUADS 10 FRONT SQUATS WITH […]
Monday July 4 2016
Strenght Bear complex “Bear Complex” CrossFit WOD, Video Demos | WODwell wodwell.com/wod/bear–complex/ Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 … 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: […]
Saturday July 2 2016
Warm-up 2 Rounds 400m Run 10 Squat 12 Jumping Jack 14 Lunge Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits 100 jumping jacks 90 DUs […]
July 1 2016
Michelle is competing this weekend at the Can West Games…..Michelle has worked very hard to get here and please make some time this weekend to go cheer her on! Hook up with other CFSS peeps and make a day of it!! All info is below! Compete times are : Saturday 9:40am,12:40pm and 3:00pm Sunday […]