Thursday May 9 2019
Soon to have a new addition to our crossfit family. Congrats Mike and Emily! I think it’s a boy! 12 minutes to work on a weak skill Weak skill 30 second on 30 second off or 20 -30 sec holds every minute Metcon Class A) 21-18-15-12-9-6-3 side to side kb swing (53/35lb) use a […]
Wednesday May 8 2019
WHAT A GREAT TURNOUT FOR OUR CROSSFIT SOCIAL. THE FOOD IS GETTING BETTER AND BETTER! SPECIAL MOMENTS FOR MIKE AND EMILY AND THEIR NEW BABY COMING IN LESS THAT 9 WEEKS! SO BLESSED TO HAVE SUCH A WONDERFUL CROSSFIT FAMILY AND STRONG COMMUNITY. Warm up 10 lunges with torso twists using MB 10 […]
Tuesday May 7 2019
HAPPY BIRTHDAY CATHY WAND! I JUST LOVE THIS PICTURE OF YOU AND YOUR GIRLS…. CATHY YOU ARE AN ABSOLUTE PLEASURE TO KNOW, ALWAYS HAPPY AND POSITIVE AND A SUPER HARD WORKER. IT’S BEEN GREAT WATCHING YOUR FITNESS LEVEL IMPROVE SO MUCH. NOTHING YOU CAN’T DO OR WON’T TRY! I LOVE IT WHEN YOU AND […]
Monday May 6 2019
Book in today with Cathy Walls a non-listened RMT treating at CFSS. Cathy is no stranger to dealing with people. Cathy was a dental hygienist and a personal trainer and knows aches and pains! Cathy’s passion for helping clients restore function is first and foremost. Cathy is charging $55.00 for 70 minutes, sign […]
Sunday May 5 2019
Sunday bench mark workout please look back in your book to November 4 2018 and compare your progress HOW DID YOU DO ? LET US KNOW ? “CHELSEA” CROSSFIT BENCHMARK WOD EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Scaling For intermediate athletes, this benchmark has a built-in scale by requiring you […]
Team day Saturday March 4 2019
Oh it’s that time again ” Tabata time” Work 20 seconds rest 10 seconds for 4 mins of each exercise Goublet side lunges 10 Ground to Overhead …. use MB, Weight Plate, Barbell … your partner ! V-Sits… no crying Cross body toss with MB… outside use brick wall 10 ps … sideways […]
Friday May 2 2019
SOCAIL TONIGHT AT 7:00PM FOR WOD OR 6:45 TO WATCH AND SET UP FOR SOME GREAT FOOD AND COMPANY. PLEASE BRING A DISH TO SHARE AND SEE YOU ALL THERE! Strength Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. WOD #1 Snatch Complex EMOM 10 […]
Thursday May 2 2019
Love this pic… HOW LOW CAN SHE GO ……. *Choose you weakness and choose a WOD 1 or 2 DO 4-8 reps or 20-30 second hold. Examples: strict/kipping T2B, db strict press, MU, L-sit hold, hollow hold, ring dip, V-up. *15 minute time cap WOD 1 Nicole: 20 minute AMRAP: Run […]
Wednesday May 1 2019
These 2 are 30 and 1/2 weeks pregnant….. This is getting real close and exciting Warm up 10 Mb heel rolls banded hamstring stretch 1 min per side 10 naked bar DL Foam roll posterior chain – 1 min per side 10 naked bar DL Foam roll posterior chain – 1 min per […]