EASTER FRIDAY APRIL 19 2019
HAPPY EASTER WEEKEND EVERYONE FACILITY WILL BE CLOSED FRIDAY APRIL 19 SATURDAY – REGULAR SCHEDULE SUNDAY – REGULAR SCHEDULE MONDAY – REGULAR SCHEDULE
Friday April 26 2019
Partners stretching Warm up 10 ps single leg walking DL 10 mb push up side to side 10 burpees 10 side to side lunges 2x gym walking hip openers 10 banded good mornings posterior chain release Strength SUMO DL 5 5 4 3 2 1 1 1 alternate with 8 high jump burps over bar […]
Thursday April 18 2019
Toe to rings 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 […]
SUNDAY April 14 2019
THIS IS THE fourth SUNDAY WOD WE DID FROM 2018. BENCH MARK AND HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY OCTOBER 7 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 […]
Team work Saturday April 13 2019
PARTNER WORKOUT – FOR TIME TIME CAP 30 minutes 12,11,10,9,8,7,6,5,4,3,2,1 start second move at 1,2,3,4,5,ect reps of Pull up and wall balls then 400 m run with mb toss to each other 12,11,10,9,8,7,6,5,4,3,2,1, start second move at 1,2,3,4,5,ect ring rows – Burpee then 400 m run with mb toss to each other 12,11,10,9,8,7,6,5,4,3,2,1, […]
Friday April 12 2019
Strentgh Split Jerk 4-4-3-3-2-2 Focus on driving under the bar and getting perfect footwork. step front leg then back leg to full extension. WOD 1 “Isabell” 30 Snatches for time (135/95)MW alternative to Oly, lift is 5 x 5 transverse lunges plus kettle bell swings Then… WOD 2 Practice L-Sits for 10 minutes Allow […]
Thursday April 11 2019
TOE TO BAR 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 […]
April 19 2019 . Gym closed
Happy Easter everyone. The facility will be closed for classes Good friday. OPEN SATURDAY AT 10:00AM SUNDAY AT 10:00AM MONDAY AT 6:00PM A wonderful Easter Wod will be written on the board for you to do or do your own thing! REMINDER …..FRIDAY NIGHT SOCIAL AT CFSS May 3 2019 CFSS’s SOCIAL GATHERING WILL BE […]
Wednesday April 10 2019
Just hanging Warm up 5 cat cows 10 ps elbow openers 10 sp kneeling banded pull from below 20 squat position banded pulls with alt calve raises 10 Kettlebell pull threw in plank position getting KB far away as position to get a great rotation warm up hips warm up clean with dowel Strength […]
Tuesday April 9 2019
LUMBERJACK For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (45/35 lb) 400 […]