Wednesday January 30 2019

Wednesday release and mobility class at 6:00 pm be there !   Warm up  5 Broad jumps to fast feet backwards  10 plank to toe touch 10 kneeling on all fours, with knees up Kettlebell pull though T-Planks rotations from full arm  10 downdog REVIEW SNATCH …. Christine Girard warm up 🙂 10m EMOM 3…

Monday January 28 2019

  Ya! its that time again! We roll into CF’s competitive season.  CFSS partakes in the opens as its fun and there is a great scaled down version.  Sign up today!  Ask us for details. Okay time to look in your books and see what your 3 rm Bench press is?  Try to PR it…

Sunday fun day January 27 2019

  Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals,…

Saturday January 26 2019

Partners of 2 Amrap 3 minutes : Partner 1 : Row 250 meters Partner 2 : Hold 2 kettlebells in an Overhead Position …. body is tight and super straight arms In time remaining: MAX Wall Balls (20/14) Together Amrap 3 Minutes : Partner 2 : Row 250 meters Partner 1 : Hold 2 kettlebells in…

Friday January 25 2019

  KETTLEBELL CORE FUN     WARM UP 10 SL good mornings.. back foot on wall 10 SL push ups  10 ps lunge chop with KBELl on Diagonal 10 weighted pull overs in Hollow rock     Strength  CHECK IN FOR 1 RM’S …. LET YOUR COACH KNOW WHERE YOU ARE AND WHAT YOU HAVE…

Monday January 21 2019

      Warm up 10 sp single leg bounds.. stick  your move before starting again 2x Latereal bear crawl with a cone or yoga block on your back… if it falls 2 burpees 10 total Kettlebell pulls.  on all fours with knees lifted off the ground an inch. Pulling KB sideways 5 wall walks…