Tuesday April 30 2019

  CATHY WALLS – RMT IN TRAINING    Cathy Walls has finished her RMT course and is offering treatments at CFSS.  Cathy’s is no stranger to treating patience as she has a medical background being a dental assistant, personal trainer and now has just completed  the RMT course.  Cathy is still in training until she writes…

Monday April 29

Super proud of these guys! Another first Competition for all except Stephanie ! Wish I was there to see it and thanks for representing CFSS. Warm up  5 cat cows leaning back 10 plank elbow openers 10 banded pull aparts  10 wall angles  10 lat pulls on rig 2/0/2  tempo  10 goblet lunges side to…

Sunday April 28 2019

THIS IS THE SIXTHS  SUNDAY WOD WE DID FROM 2018.     BENCH MARK AND HERO WODS  PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY OCTOBER 28 2018.  SEE WHAT YOU DID AND RECORD NEW NUMBERS.   DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS?    BENCH MARK WODS ARE FOR…

Saturday April 27 2019

PARTNER WODS … SO FUN   EMOM    every 5 minutes 1 rope climb per person Crossfit Partner WOD 5 rounds of 40 cal row 30 hand release pushups 20 burpees over partner in a plank 10 Dbell power clean + jerk *35 minute time cap *Split up reps as desired. One person works at…

Friday April 26 2019

Congratulation Summer for Passing your Crossfit Level 1.  For those that don’t know, Summer has been an athlete probably around the age of 4 or 5 and has not stopped to this very day. Summer, has been involved in many sport, gymnastics, volleyball, soccer etc. and still plays today and their team just won a…

Thursday April 25 2019

WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe for success… DON’T…

Wednesday April 24 2019

  Warm up  10 S A pushups  10 goblet squats holding 2 seconds at bottom  10 ring rows or banded rows  10 renegade rows with Dbell  Strength: Decline Bench Press 5RM 1×10 1×8 5×5 WOD: 1 “Strict Jackie” 1000m Row 50 Thruster (45/35#) 30 Strict Pull-Up*Assisted Pull-up/Ring Row *Scale: Pull-up/Assisted Pull-up/Ring Row Finisher if time…

Monday April 22 2019

Warm up  10ps single leg deadlifts 10 walking lunges with torso rotation 10 MB cleans review snatch 10 minute EMOM: Strength chose 1st 5 minutes: 1 Power clean + 1 hang power clean+2 O/H squats 2nd 5 minutes : 1 Power clean + 4 O/H squats *Start ~50% 1RM and ascend as form allows or…

Sunday April 21 2019

THIS IS THE FIFTH  SUNDAY WOD WE DID FROM 2018.     BENCH MARK AND HERO WODS  PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY OCTOBER 14 2018.  SEE WHAT YOU DID AND RECORD NEW NUMBERS.   DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS?    BENCH MARK WODS ARE FOR…