Wednesday September 12 2018
CLASSES START AT 6:00 AM WITH PHAE AND FINISH WITH CAROLYN AND MOBILITY,STRETCH, RELEASE CLASS AT 6:00PM Warm up Banded walk for hips Banded walks for arm in plank ball release forearms with the peanut open hip stretch and ankle Posterior chain foam roll “BEAR COMPLEX” 5 Rounds For Load Complete 7 Unbroken Sets […]
Happy birthday Andrew
A BIG HAPPY BIRTHDAY TO YOU ANDREW, YOU HAVE BEEN A BIG PART OF CFSS FOR SEVERAL YEARS AND HAVE COME SO FAR! YOU ALWAYS HAVE A SMILE ON YOUR FACE AND WILL HELP OTHERS AND HAVE GREAT ADVISE. WE ARE TRULY BLESSED TO HAVE SUCH A GREAT FRIEND AND ROLE MODEL! CANT IMAGINE THE […]
September 15 ..Nutrition talk by Jasmine
Tuesday September 11 2018
Christine Girard reviewing the hang clean. WARMUP banded leg series plus ankle Tere major ball release and pec 1 mim per area 3 tempo push ups 3/0/3 10ps walking lunges come up on toes 2x banded squat holds 20 secs on wall… pin shoulders to wall 5 target burps Techniques .. review hang clean FUN […]
Monday September 10 2018
DAY STARTS AT 6:00AM WITH COACH RACHEL AND END AT 7:00PM WITH COACH JAZ FOR YOGI-STRETCH WARM UP Ladder cross planks push ups Banded leg released / thread the needle / elbow openers 10 burpee slam balls STRENTGH BENCH PRESS 5 4 3 2 1 OR DBELL BOX SQUATS 10 10 10 10 10 or […]
SaturdaySeptember 8 2018
TROPHY SATURDAY Teams of 2 For Time (35 min cap) Run together. Divide work evenly with one athlete working at a time. OTHER ATHLETE MUST HOLD WALL SQUATS OR HANGS FROM RIG WHILE WAITING FOR TURN, chin over the bar. Start at any station but stay in order. Buy-In double block run with partner passing […]
September 7 2018
Thank goodness its Friday. Emily and Mike return from Africa !!! Warm-up 800m run/1000m row/50 cal bike (cap at 5 minutes) 2 rounds: 5 – 5 sec wall squats 5 – cat cow 5 inch worms w/ two push ups at bottom. Spend time at down dog btw. reps. 2x single leg hops […]
Wednesday September 5 2018
Classes start at 6:00 am with Phae and finish with release and mobility class at 6:00pm Warm-up 400m run PVC Warm Up 10 pass-throughs 10 reverse pass-throughs 10 around-the-worlds (each direction) :30 external rotation on each side 10 leg swings each side Barbell Warm Up 5 good mornings 5 back squats 5 elbow rotations 5 […]
Thursday September 6 2018
weak skill 15 minutes 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball torso side to side push up and pull down 1 minute of hang power cleans Rest 1 minute Men: 20-lb. ball, 115-lb. deadlifts and cleans […]
Tuesday September 4 2018
Warm up 5 cat cows 20 sec hold ps bird dog 10 band pull overs ..lying supine 10 bridges…. long level for legs 5 ps single arm press 10 ps S A Kettlebell swing Max effort Rope climbs in 10 min MetCon 4 Rounds – 1m per station – max. reps DB […]