Wednesday April 19 2017

  Mobility and release class today…….. Is anyone tight? Warm up  Dbell windmills 5 ps  Dumbbell Windmill – YouTube ▶ 0:28 https://www.youtube.com/watch?v=2r0a2QE_CFM 12 single leg bicep curls switch after 6 12 renegade rows 12 pull overs, lying down active mobility for legs and arm extension  Strength 5 4 3 2 11 Clean & Jerks  change weights […]

Tuesday April 18 2017

LIFTING CLASS TONIGHT, COME OUT LEARN YOUR LIFTS  Warm us up Emily 🙂 STRENTGH O/H SQUATS    5 4 3  2 2  2  / front or back squats ALTERNATE WITH 10 KETTLEBELL SWING (RUSSIAN) WOD 3 rds 5 pull ups/ rings/ bands 10 box pistols 200 m run 3rds 10 wall balls/MW 10 slam balls/MW […]

Monday April 17 2017

HAPPY EASTER MONDAY FACILITY HAS OPEN GYM TODAY FROM 8:00 AM TILL NOON.  NO CLASSES    HAPPY EASTER MONDAY FACILITY HAS OPEN GYM TODAY FROM 8:00 AM TILL NOON.  NO CLASSES  

Saturday April 15 2017

Saturday Instructions Saturdays are a day for fun partner workouts. B Partner Workout – For Time   PLUS an E4MOM   unless your rowing, run 200 m with your mball 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: – Pull-ups – Wall Balls 12, 11, 10, 9, 8, 7, […]

Friday April 14 2017

GYM IS CLOSED GOOD FRIDAY  AND EASTER MONDAY  …. SEE YOU ALL ON SATURDAY FOR THE 9:00AM FOR OPEN GYM AND 10:00AM WOD AND  Tuesday APRIL18.  

Thursday April 13 2017

WORKSHOP COMING TO CFSS SIGN UP TODAY ! weak skill 15 or missed strength “sweat fest”  or FINISH TEST WEEK,  LIST ON BOARD   For time: 50 Air Squats 10 Burpees 40  lean backs 10 Burpees 30 Alt Lunges 10 Burpees 20 Kettlebell Swings (53/35) 10 Burpees 30ft Bear Crawl 10 Burpees 20 Kettlebell Swings […]

Thursday April 12 2017

WORKSHOP COMING TO CFSS SIGN UP TODAY ! weak skill 15 or missed strength “sweat fest” For time: 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Alt Lunges 10 Burpees 20 Kettlebell Swings (53/35) 10 Burpees 30ft Bear Crawl 10 Burpees 20 Kettlebell Swings (53/35) 10 Burpees 30 Alt Lunges 10 Burpees […]

Tuesday April 11 2017

Coach Rachel is coaching tonight, Emily in the am Warm up  6 Plank turns and holds  12 banded pull backs  20 side lunges with dowel on 3 points  review turkish get ups with a small weight 5 ps    1 rm DB Turkish get up  5 4 3 2 1 1 1    ADVANCED  800m […]

Monday April 10 2017

Happy faces ……love it  PRE CLASS WARM UP 400m Jog, Then: 3 Rounds 10 Inchworms 12 Push Ups 15 Mountain Climbers STRENGTH PR week still going on  Push press 5 4 3 2 1 1 1  alternate  Back rack steps up, AHAP  10 8 6 4 2 step up and down with the same leg, […]

Wednesday April 9 2017

  6:00 AM MORNING CROWD warm up  200 m run 20 ps walking lunges with Mb are extensions 10ps pistols, hold onto rig or use small box Mb torso twist    1 RM TEST WEEKS Deadlifts 5 4 3 2 2 when preforming the DL please do not add weight unless you can keep your […]