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
Monday May 22 2017
FACILITY CLOSED FOR VICTORIA DAY ENJOY YOUR FAMILY AND FRIENDS
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 […]