Friday August 31 2018

WARM-UP 5 CAT COWS 20 SEC HELD BIRD DOG BANDED WALKING SIDE STEPS 2X  10 PS CLAMS 10 PS SINGLE LEG DL FOAM ROLL POSTERIOR CHAINE 10 SUMO DL FOAM ROLL POSTERIOR CHAIN SUMO DEADLIFTS  + OHS COMPLEX (1 COMPLEX ) EMOM 8 minutes 2 sumo DL  + 3 OHS SCALED 2 sumo DL +…

Thursday August 30 2018

Weak skill day with a kick Our miss Lindsay at her first competition. WEAK SKILL 15 OR 30 MIN. PLUS Warm up  5 Tempo push ups 3/3/3 5 Tempo lat retractions on rig 3/0/3 10 plank elbow opener banded whole body drills or line drills calve stretch    FOR TIME:  SCALED PLEASE CUT REPS IN…

Wednesday August 29 2018

  CFSS IS NOW STOCKING EVERYTHING YOU NEED TO TAKE YOUR RELEASING, REHABILITATING AT HOME OR ON  THE ROAD, IN A CONVENIENT KIT.  FOAM ROLLERS. COMMERIAL GRADE BALL ( ASSORTMENT OF SIZES) BANDS FOR SHOULDER AND LOWER BODY WORK ROPES TO CUSTOM MAKE YOUR OWN Warm-up Jump rope for 3min PVC warm up 10 Witches brew 10 pass…

Tuesday August 28 2018

    Lifting class tonight with coach Rachel, this class is designed for beginner and as well as advanced lifters.     Odd-Object Conditioning 3 Rounds: 100 Meter Prowler Push/pull 25 Kipping Handstand Pushups/ Hand release push up/ wall holds 25 Calorie Row 50′ Double Kettlebell Walking Lunge (53’s/35’s)MW Rest 1 Minute Between Rounds. do Single leg deadlifts…

Monday 27 2018

  Classes start at 6:00am with Rachel and finish at 7:00pm with Jas and YOGI-Stretch Warm up banded shoulder work Dowel shoulder work  10 lat pulls on rig x2  2 wall walks x2  10 overhead squats with dowel  lying down shoulder pushes in floor  snatch  review Strength Bendlay rows 5 5 5 5 5  …

Friday August 24 2018

FESTIVUS FRIDAY  Need some goal to keep you on track and interested in a healthy lifestyle; races, mud runs, competition in crossfit or power lifting, what ever it is, keep you motivated to strive for success. I like this FESTIVAS  competition as it’s designed for beginners where the success rate is HIGH! We have  2…

Saturday August 24 2018

Teams of In 35 minutes (Comp & Fitness) 400m Run with mb passes 60 Wallballs 14/20 30 Pull-ups 15 ps box step overs (while partner finishes other partner is doing bridges 🙂 1 min of burpees JUMPING OVER PARTNER/ step   Run together. Divide work evenly with one athlete working at a time. Score is total Burpees.…

Thursday August 24 2018

Week skill day   weak skill 15 or 30 minutes   wod Pick 1 or 2 or 3 Hill sprints 10 x 10 sec ALL OUT EFFORT 50 sec recovery Bike Sprint 10 sec ME 10 sec recovery for 5 min Rowing sprints 10 sec ME 20 sec recovery for 1000m  

Wednesday August 22 2018

  Classes start at 6:00 am and please use the sign up system!   Classes finish with a great trigger release and stretch class! Warm up Kb Halo 5 per direction weight plate core circles   5 per direction 10 arm slow arm extension with weight plate …. keeping ribs in and core tight  T-Spine…

Tuesday August 21 2018

Lifting tonight Warm-up Jump rope for 3 min (minimal rest) 10 Is, Ys, Ts 3 rounds: 10 walking lunges 5 burpees 2x depth jumps  Metcon (AMRAP – Rounds) Every 90 seconds, for 30 minutes (5 sets): Station 1 – 25/18 Cal Bike or Row Station 2 – 15 Burpee Box Jump-Overs (24″/20″)Jump on or step…