Wednesday June 7 2017
Michelle just chilling in the sun. NO STRETCH CLASS TONIGHT WARM UP 10 lat pull 10 ps single leg deadlifts 10 scapula pulls 10 push ups 400 m run banded hip openers, bands above knee Skill 5 rds do 3-5 reps, lower your body for 3-8seconds Negative pull up rings with parallel grip bicep grip […]
Tuesday June 6 2017
Coach Rachel Hendry a valued CFSS family team member and her achievements are many! Kinesiologist, Olympic lifter, crossfit coach, personal trainer to name a few…. We are very fortunate and grateful to have Rachel on our team. She also has really great stories. Lifting tonight Warm up 5 ps Turkish get ups 10 wall […]
Monday June 5 2017
HAPPY BIRTHDAY MIKE BRUNNER, YOU ARE A VERY WELCOME ADDITION TO OUR CFSS FAMILY AND THANK YOU FOR MAKING EMILY SO HAPPY! YOU ARE A TRUE GENTELMEN AND VERY MOTIVATING FOR OTHERS AND A GREAT ROLE MODEL! BUT YOU STILL GET BIRTHDAY BUMPS!! IT’S A SURPRISE…. SEE YOU ON MONDAY ! Warm up 10 scapula […]
Monday June 4 2017
10 min Bench press 30 seconds on 30 sec rest 5 rds of 6 reps 1 side lunge 1 Strict press 1 side lunge = 1 rep 5 rds of 6 reps 2 back lunges 1 squat WOD 10 Rounds For Time: 5 Squat Clean Thrusters (95/65) 10′ Handstand Walk
Saturday June 3 2017
PARTNER TRAINING For Time 30 min cap, OUTDOOR CURCUIT WARMUP Teams of 2 Divide work evenly with one athlete working at a time. 1500m Row Buy-in (switch every 250m)PARTNER HOLDS PLANK Then 5 Rounds 40 Alternating DB Snatches 35/50 40 SBALL elbow rolls 40 Burpee, mb clean Wallball side toss 40 KB Sumo Deadlift […]