Saturday September 29 2018

        35 min time cap….. Have fun everyone PARNTERS E5MOM BEAR CRAWL 2 X  900m Row, other parnter does knee hangs 120 Single Skips, other parnter does jumping jacks 90PS Walking Lunges, WEIGHTED OR NOT take turns 60 PARTNER SQUAT AND TOSS MED BALL TO EACH OTHER 30 strict  presses @ manageable weight,…

Sunday September 29 2018

Our soon to be DR. in the house ….Jasmine first workshop at CFSS..  She rocked it and has them asking for  more …ME TOO!  “Gwen” GWEN (WEIGHT) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for…

Friday September 28 2018

warm up  2x  20 jumping jacks 10 air squat  5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips    CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C 0r E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight Ring…

Thursday September 27 2018

    WEAK SKILL   Warm up  dowel shoulder work  banded shoulder work  peanut release of forearms and lats    Skills progression for Pull ups for the beginner or a warm up for advanced to enhance their pull up position 5 rds First thing … ENGAGE LATS !!!! hollow rock hold 30 sec / 10-20…

Wednesday September 26 2018

Rowing workshop Sunday September 30 at 11:00 am, right after class! This is an excellent opportunity to learn to use the rower more efficiently.   warm up  10 staggered stance push ups  20 lunges side to side with dowel not leaving the 3 points  10 squats with dowel  10 shoulder dowel warm up Cristine Girards…

Tuesday September 25 2018

LIFTING TONIGHT,  FOURTH OBSTACLE BEFORE THE FINISH, 40LB SANDBAG CARRY UP 400 M AND DOWN! WOD FT 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lbs)/MW 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs)/MW 7 bosu or MB Burpees 7 Kettlebell Swings (2/1.5 pood)/MW 7 Pull-Ups/rings or Bands 

Monday September

Funday at the Spartan.  Everyone did great and a BIG SHOT OUT to my husband who came in 19 overall!!    Warm up  20 air squats/10 walking SL DL foam roll posterior chain, one side only, hamstring, butt and side flanks  15 air squats/10 walking SL DL foam roll posterior chain 10 air squats/10 walking…

Saturday team training September 22 2018

Trophy winners from last week….. Who gets the trophy this week? SET CLOCK UP FOR 3 10 MINUTE ROUNDS AND HAVE FUN Teams of 2 WOD 1 10:00 of Rowing One person works. While one person performs 10 V-sits 10 Air Squats, 5 Push-ups.The partner doing the work (sit-ups/push ups/air squats) is the pace setter…