Saturday April 8 2017
Partner Team Training Day Warm up Surprise, if not raining we are outside Partner WOD 400 meter run/row 100 Kettlebell Swings 400 meter run/row 100 Kettlebell Goblet Squats 400 meter run/row 100 Burpees 400 meter run/row 100 Plate Overhead Walking Lunges (total steps) **Partners perform running together, all other reps are split **Cap workout at […]
Friday April 7 2017
Coach Sarah teaching 6:00am this morning….. get up and join the fun! WARM UP Surprise us Sarah TEST WEEK ME PULL UP AND FRONT SQUAT 5 4 3 2 1 1 1, DO PUSH SET WOD “Fight Gone Bad ” 3 Rounds 1 minute each station -Wall Ball (20/14)MW -Sumo Deadlift […]
Thursday April 6 2017
THROW BACK TO THE CAMWEST GAMES LAST YEAR, GOING AGAIN THIS YEAR TO SUPPORT THIS LADY! WEAK SKILL OR STRENTGH TEST WEEK STILL HAPPENING! 1 KM RUN AND 5 KM RUN
Wednesday April 5 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 RM TEST WEEKS BACK SQUAT 5 4 3 2 1 1 1, ADD push set and STRICT PRESS 5 4 3 2 1 1 […]
Tuesday April 4 2017
Christine is coaching tonight Test week Warm up Line drills, push up and squats ankle, calve and shin releases, use foam roller and ball TESTING BEGINS, rest 30 sec to 1 min as needed for skipping, no rest if possible 4:00min max effort burpees 400 m row 400 m run 800 m run block 5:00 […]
Monday April 3 2017
PR WEEK …… LET’S MAKE SOME NEW PERSONAL BEST THIS WEEK, STARTING WITH ….…. PHAE BIRTHDAY SLED PULL! Happy Birthday Phae, you are truly one of those people everyone needs in their life! True inspiration and always want the best for everyone. Royal, reliable and super motivating. We all thoroughly enjoy you at CFSS and […]
Saturday April 1 2017
fun fun fun Partner Workout: ★ 14 minute AMRAP: – 30 Heavy Wall Balls (30/20ish) – 30 Kettlebell Swings – 30 Shuttle Runs (1 lengths of parking lot down and back = 1 rep) ***Only 1 partner works at a time except for the Shuttle runs*** 3 minutes rest 12 minute AMRAP: Partner 1 Minute […]