Tuesday August 7 2018
IT’S THAT TIME AGAIN FOR FILTY FIFTIES and LIFTING TONIGHT WITH RACHEL HMM ….SOMEONE NOT WORKING ….HA HA 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettleball Swings (35/26) 50 Steps walking lunge 50 Knees to Elbows 50 Push Press (45/35)medial deltoid raises or land mine press 50 Back extension 50 Wallballs (20/14) 50 Burpees […]
Monday August 6 2018
GYM IS CLOSED FOR BC DAY ENJOY YOUR FRIENDS AND FAMILY PLEASE ENJOY THE TRAVEL WODS I HAVE UP ON THE WEBSITE FOR YOU. British Columbia Day in Canada. The first Monday of August is known as British Columbia Day, BC Day or B.C. Day, in the province of British Columbia. It is […]
Saturday August 4 2018
SO HAPPY TO HAVE THIS GAL COACH AT CFSS WOD “Deck of Cards” MAKE 2 OR 4 Teams will draw a card from a pre-shuffled deck. All members of the team will complete the required exercise and reps before another card can be drawn. Hearts- Pushups Diamonds- pull ups Spades- Ball Slams Clubs- Air […]
Friday August 3 2018
LIKE FATHER LIKE DAUGHTERS! RALPH GETTING AFTER IT ! Warm up Banded Shoulder work line drills for legs with dowel review all moves Strength Bench Press 5 4 3 4 5 or / and sumo Deadlifts 8 8 8 8 8 Finisher if doing both strength run 1 mile = 3 block runs or […]
Thursday August 2 2018
Outdoor curcuit 15 minutes of weak skill or missed strength METCOM 20 minute emom odd minute outdoor circuit even minute weak skill
Wednesday August 1 2018
Crossfit games have started today and here is their workout for the day …. UNREAL to say the least! WEDNESDAY CRIT Bike 10 laps for time (1,200± meters per lap) 30 MUSCLE-UPS 30 muscle-ups CROSSFIT TOTAL 1-rep-max back squat 1-rep-max shoulder press 1-rep-max deadlift MARATHON ROW Row 42,195 meters Too hot for you….. […]