Wednesday August 30 2017

    1 rm turkish get up     AMRAP 30 minutes Teams of 2 Divide work evenly with 1 athlete working at a time. Start with a 200m Run then 200m Run every 5 minutes. (Comp) 2 Rope Climbs 10 Box Jumps Overs 20″/24″ 20 Alternating KB Snatches 1.5/2p (Fitness) 2 Rope Climbs 10…

Tuesday August 29 2017

  Lifting tonight……… Warm up  release tere major and minor 2 min  release butt and hips  release ankles  repeat 2x  mb alternating push ups 6 total 10 mb cleans  Strength EMOM for 7mins 3 Hang Cleans 3 bent over rows  WOD: 800m Run/ row or bike or run 400 m 30 Burpee Box Jumps/ scaled…

Monday August 28 2017

Classes start at 6:00am……..Get in get it done   Strength Bear complex How to Do the Bear Complex – YouTube ▶ 1:04 https://www.youtube.com/watch?v=oOd_VaYDFSw Assesories 2-4x 400 m run 10 hammer curls 10 ring dips 10 per position sl front, sl medial, back deltoids kneeling rotary from top, kneeling leg faces rig 20 sec all four knee…

Friday August 25 2017

Theses crazy cats…..Thank goodness it’s Friday Remember classes start today at 6:00am run 400  test your O/H position then  release with ball teres major and miner 2 min per area release pec 1 min per area STRENGTH Push Press tempo 5/0/1 4 4 4 4 4 4  alternate with a yielding ISO. lunge 20 sec…

Wednesday August 23 2017

Release class tonight ! Classes start at 6:00am today …..get an early start to your day and get it over and get it done! Warm up 2x 10 Banded SA presses 10 banded SL pulls  10 PS towel Drags, active glut on standing leg 5 SP SL burpees  5 push ups tempo 3/03 run 400…

Tuesday August 22 2017

  Lifting tonight Warm up 400 m run  2 min skip then 2x  10 ps SL good morning with dowel, keep non standing  leg engaged  Yielding ISO holds in lunge position set clock for 20 sec per side.  10 inch worm with push ups warm up for the clean  10m EMOM – 5 ps SL…

August 21 HAPPY BIRTHDAY SARAH

Happy Birthday Sarah, thank you for working with me for the past 12 YEARS! , being my friend, brainstorming with me when things need an answer, your endless support, always ready to help and never complain!  You are a pillar of strength, which I have leaned on in the past.   CFSS would never be…