Saturday April 29 2017

BEST WISHES TO THESE TWO CUTIES, TODAY IS THEIR WEDDING DAY…….WISHING YOU  ALL THE BEST FROM CFSS …….LOVE YOU BOTH     COMPLETE   PARTNER WORKOUT – 25-30  MINUTE AMRAP  **Only 1 partner works at a time during snatches, squats, pushups and pullups. Reps split between partners **Partners perform running and rowing simultaneously (both partners…

Friday April 28 2017

Go Ralph Go Warm up  10 bar shoulder retractions, make sure your body is tight   10 bar lat retractions wall walk and hold for 10-20 sec, body tight  10 – 3 point dowel squats 20 – 3 point side to side lunges with dowel Chooses 2 strength and no Wod or 1 Strength and…

Friday April 27 2017

  Last weekend before CFSS starts the no SUGAR NO  ALCOHOL month of May……    WHY ALCOHOL??? …IT’S FULL OF PROCESSED SUGAR  Sign up and support the other peeps doing it with you! There will be some guidelines for foods on the board and get a good paleo cookbook and please share recipes with us…

Wednesday April 26 2017

Mobility tonight …..YA!!! Warm up  20 Single leg walking dl  100 ft back pedals 100 SS 20 single leg hops  STRENGTH Deadlifts 3-3-3-3-3 Complete 6 Strict Handstand Push-Ups in between each set (5 sets)worked on this yesterday  WOD “Sweat fest #2 ” 3 Rounds for Time: 400 Meter Run/200 m run 30 Double Unders/ 100 single…

Tuesday April 25 2017

LIFTING CLASS TONIGHT Summer is on # 9 of the HS WALK progressions fun fun fun Warm up 8 hanging shoulder retraction 8 hanging lat pulls 8 swing using above muscles  1 wall walk and hold 30 sec banded shoulder work  SKILL Handstand Walks, green is scaled and red is advanced…. DO NOT go to…

Monday April 24 2017

ORIGIANL JOES OUTING  PRE CLASS WARM UP 400m Jog, Then: 2X  20 Inchworms + 1 Push Up 15 Ring Rows STRENGTH BENCH Press – 3 3 3 3 3 3 , look up your 3 rm – High Tempo Alt with Max effort pull ups, record new score   METCON 5 Rounds 20 KBSwings (55/35)…

Saturday April 22 2017

TEAM TRAINING WARM UP – SURPRISE    25 x 25 meter shuttle run (25 meters down and 25 meters back is 1 rep) 3 feet in 1 meter or 1 large walking step 3 rounds for time 25 Heavy Wall Balls – 25 Strict Pull-ups 25 x 25 meter shuttle run (25 meters down and 25…

Friday April 21 2017

PRE CLASS WARM UP 1000m Row 20 Deadlifts (45/35)15/25 15 Front Squats (45/35) 20 Push Press (45/35) Coaches teach moves with dowel Strength take 15-20 to find your 1rm snatch  alternative is kettle bell swing   OLY LIFTING 7m EMOM, if you find there is too much time in-between please do bar burpees..fun fun fun…

April 20 2017

Hey I wanted to send one final reminder that the early bird price for The Movement Fix Workshop coming to Vancouver, BC ends tomorrow! Details and registration for the event can be found here: http://themovementfix.com/vancouver-bc-2017/  Have a great weekend, Ryan      MESSAGE FROM RYAN EARLY BIRD SPECIAL ENDS TOMORROW PLEASE SIGN UP NEED TO FILL 4 MORE SPOTS