Thursday May 31 2017

Lets do the murph While the Regional are on, thought it was time for a little fun with the workouts to see what some of the wods feel like and compare some of our times with the Athletes competing.   Warm up 400 m run  line drills hamstring stretch hip openers  lunges with torso twists…

Tuesday May 30 2017

Lifting Class tonight September 2014, Regitta doing a dl 205 lbs Warm up  Outside 2x  MB throws 1x …easy jog back MB side throws shuffle….1x facing left …easy jog back MB side throws shuffle….1x facing right…easy jog back  MB backward throw ……1x…..easy jog back   mobility work for cleans and review Skill: 3 position clean,…

Monday May 29 2017

Happy Birthday Emily Brunner! You are a driving force in life, love and at the facility! You are a main player that keeps everyone motivated, in check, which includes me,  and do it in a most professional way. CFSS is a better place because you are in it!   BIRTHDAY BUMPS IS “KAREN”   150…

Saturday May 27 2017

Come and join us for the “PARTNER WOD”  FUN FUN FUN  1,000 meter row/800 m run 100 Goblet Squats 100 Dumbbell 1-arm snatch 100 Dumbbell Thrusters 100 Pushups 400 m back peddle to light and back  100 Goblet Squats 100 Dumbbell 1-arm snatch 100 Dumbbell Thrusters 100 Pushups 1,000 meter row 100 Goblet Squats 100…

Friday May 26 2017

  OMG throwback friday, found this gem of Michelle Wand September 13 2014 after Helen !!! LOVE IT !  WARM UP 1000m Row/ block run  20 Push Press (45/35) 10 Deadlifts (45/35) mobility for snatch and dl  review snatch / use kettlebells if not snacthing OLYMPIC WEIGHTLIFTING Take 15-20 min to find your 1 rm.. Beginners…

Wednesday May 24 2017

  Release class tonight see you all there !  Warm up outside circuit  Take 15-20 minutes to find your 1rm  Full Clean/ Beginners start from Hang  Metcon (AMRAP – Rounds and Reps) 7 min AMRAP: 7 T2B/ Hanging knees up  14 Goblet Squats (53/35)/ MW 90 Singles (or 30 DUs)   5 min AMRAP: 5…

Thursday May 23 2017

Sand bag runs…..What’s not to love! WORK ON WEAK SKILL FOR 15 MIN or Strength 6 rds “the ghost”     o 1 minute of rowing 1 minute of burpees 1 miute of d/u 1 minute rest Scaled 4 rds 1 minute of rowing 1 minute of burpees 1 minute of d/u 1 minute rest

Saturday May 20 2017

WINNERS OF LAST SATURDAY TROPHY… WAY TO GO, ALEX AND LINDSAY Partner Workout – 30 minute AMRAP  ★ 800 meter run (both partners perform) passing a mb between them, then the *********MB IS ALWAYS IN PLAY IF IT IS DROPPED 15 BURPEES PENALTY*******  3 rounds of:  12 pull-ups  24 pushups  48 wall balls 800 meter…

Friday May 19 2017

Little blurry but pretty happy fun loving people. You guys seriously rock, happy to call you my friends and have such a great crossfit family!  Warm up  400 m run passing small MB to each other  2x duck walk 10 ps mb shoulder extended back lunge  10 hanging lat retractions on rig 10 hamstring pulls on…