Wednesday February 28 2018

  RELEASE CLASS TONIGHT ……. NO EXCUSES JUST BE THERE 🙂 WARM UP  Release rotators, pecs, forearms, anterior tibia and ankles repeat 2x 10ps  single leg swing holding wall 5 mapmakers …. light weights  5 sp Single leg box jumps …. low box   10m EMOM/Power Snatch + 3 OHS or  5 kettle bell swing…

Tuesday February 27 2018

LIFTING TONIGHT  CHIPPER TUESDAY  10 Overhead squats (155/105 lbs) MW  10 Box jump overs ( 24/20’’ box) 10 Thrusters (135/95 lbs)MW 10 Power cleans (205/125 lbs)MW 10 Toes to bar/ BEAT SWINGS  10 Burpee muscle-ups/ PULL UP AND DIPS  10 Toes to bar/ BEAT SWINGS  10 Power cleans (205/125 lbs) 10 Thrusters (135/95 lbs) 10 Box…

Monday February 26 2018

    Please get everyone this week to try the opens for their Metcom, 6:00am, teens, kids !    Warmup  5 tempo push up 2/2/2…. visualize dowel on your back 10 SL jumps  5 depth jumps banded glut work  pec release, hip and butt release   STRENGTH Bench Press – tempo training 5/0/5  5 sets…

Saturday February 24 2018

Even my granddaughter got into the action      Teams of 3 – 35 Minute AMRAP Go in order. Divide the work evenly with one athlete working at a time 300 Double Unders 120 MB Cleans MW 120 Shoulder to Overhead using DBells 35/25  20/15  12/10  120 Overhead Weighted Walking Lunges weight plate  120 Air…

FRIDAY February 23 2018

    Thursday, Feb. 22, 2018 Workout 18.1Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell open 18.1 How to Prepare your Body for 18.1: For 6-10 minutes, performing the following: 5 Cat/Cow 5 Plank…

Thursday February 22 2018

Happy Birthday Sweet Lindsay CFSS would not be the same without you !!! Motivating, inspiring, happy, encouraging and beautiful inside and out !   YOU ROCK  XOXOXOX The wait is over the OPEN 18.2 today at 5:00pm      WEAK SKILL OR 18.2    METCOM   Metcon (AMRAP – Reps) Every minute, on the minute,…

Wednesday February 21 2018

One More sleep till the open 18.1 Release class tonight ….. be there !   OLYMPIC WEIGHTLIFTING 7m EMOM Power Clean + 2 Front Squats + 1 Jerk  / 4 Kettlebell swings, 4 front squats  2m Rest 5m EMOM 1 Split Clean reset 1 Split Jerk….. alternate different legs  METCON 800m Run 30 Cal Row…

Tuesday February 19 2018

  These two Crossfit warriors just completed and passed their Crossfit Level 1 YA!!!!! and Congrats you two! Warm up  400 m run banded leg release on rig release ball around shoulder girdle line drills   STRENGTH Squat – 4×5… pick one  alternate 12 V – sits  METCON 20m EMOM A) 150m Row B) 5…

Monday February 19 2018

Lets  get this party started  THE OPEN ARE HERE!!! FIRST OPEN WORKOUT THIS THURSDAY AT 5:00PM.   HAVE YOU SIGNED UP!!!   GO TO register for 2018 opens! Great news…. Jasmin and Phae have passed their CROSSFIT LEVEL 1 Course….. Looking forward to these two coaches being at the head of the class!    …

Saturday February 17 2018

Saturday class so fun    Teams of 2 or 3   FUN FUN FUN  CLUBS  air squats DIAMONDS – lunges HEARTS  push ups SPADES – kettlebells swings   ACE 400 m run KING  10 burpees QUEEN 100 skips JACK 10 pull up/ rings     CLUBS  air squats DIAMONDS – lunges HEARTS  push ups SPADES…