MONDAY May 21 2018
Holiday Monday enjoy the day with your kids, family and friends. For those of you wanting to workout on Monday May 21 there will be an open gym from 10:00am to 12:00pm with our lovely Coach Emily. Come and do a missed Wod you didn’t do last week or some fun cardio training! We will […]
Saturday April 19 2018
Another great Saturday team wod REMEMBER TO SIGN UP FOR CHRISTINE GIRARD’S WORKSHOP MAY 31 AT 5-7 PM Cost is 75.00 and CFSS social to follow Teams of 2 0r 3 EMOM do either a squat, burpee, push up or jump lunge …..oh what fun Metcon (Time) For Time: 60 Single leg burpees * […]
Friday April 18 2018
Happy friday everyone …..Remember Monday is a holiday ….enjoy the weather and your family. Warm up …..Choose your MB wisely… this is a warm up 10 mb cleans 200 m run with MB 10 side to side MB push ups 10 heel roll on MB 10 torso Twists using MB 8m EMOM 50% 1 rm […]
Thursday May 17 2018
Weak skill 15 or 30 min, did you know that cardio is a week skill, just saying…… Warm up outside !!! WOD “Sweat fest # 4” Every 4 minutes for 20 minutes: 20 Front Squat (115/75) (20 points) 150 meter Run (2 points) 20 Push Press (115/75) (20 points) 150 meter Run (8 points) or […]
Wednesday May 16 2017
Get an early start with Sarah at 6:00am…. Mobility tonight at 6:00pm warmup outdoor fun METCONs x2 1 Mile Run/800 M run or row 21 KB Swings (70/53/MW 21 Goblet Side to side lunges (53/35)MW 800 Meter Run/400 M run or row 15 KB Swings (70/53) 15 Goblet Side to side lunges (53/35)MW […]
Tuesday May 15 2018
Lifting class tonight …….. Warm up circuit line drill plus CW Shoulder retraction work on rig banded leg work Strength Front Squat Pause 5 sec at bottom 50% 1rm…. watch for butt winking !! 5 5 5 5 5 Gymnastics Conditioning 3 RFT: 10 strict HSPU or 10-20 sec holds on wall 10 Burpee Box […]
Monday May 14 2018
Happy Birthday Matt! You are a wonderful addition to CFSS, you truly are a gifted Phsyiotherapist. If anyone sees Matt in class today ….please set him up with a sled for his Birthday Bumps and get some Photos He might be in the 6:00am class !! You can run but you can’t hide from us MATT!! […]
Mother’s Day
A big happy Mothers day to all the mothers, stay at home husbands, partners, surrogate family and friends who do the toughest and most rewarding job on earth …..raising our children. It takes a tribe to raise a child, and a big thank you to others who step up and care for our the […]
Saturday May 12 2018
Team WODS Today PARTNER WORKOUT – FOR TIME TIME CAP 30 minutes 12,11,10,9,8,7,6,5,4,3,2,1 reps of Pull up and wall balls then 400 m run with mb toss to each other 12,11,10,9,8,7,6,5,4,3,2,1, ring rows – Burpee then 400 m run with mb toss to each other 12,11,10,9,8,7,6,5,4,3,2,1, Cal row – push […]
Friday MAY 11 2018
Coach Sarah teaching 6:00am this morning….. get up and join the fun! WARM UP Surprise us Sarah TEST WEEK FULL CLEAN and JERK 5 4 3 2 1 1 1… AND DEAD LIFTS 5 4 3 3 3 …… PLEASE DO NOT LOAD YOUR BAR IF YOU CANNOT MAINTAIN NEUTRAL SPINE […]