Sunday July 21 class cancelled

CLASS IS CANCELLED TODAY DUE TO NO INSTRUCTORS  EVERYONE IS ON HOLIDAYS  DOESN’T MEAN YOU GET A DAY OFF PLEASE   WOD RUN 5 K

Saturday July 20 2019

  9:00AM START TIME   Teams of 3 – 35 Minute AMRAP Go in order. Divide the work evenly with one athlete working at a time 300 Double Unders 100 SS 120 MB Cleans MW 120 Shoulder to Overhead using DBells 35/25  20/15  12/10, shoulder issues use landmine 120 Overhead Weighted Walking Lunges weight plate, ribs […]

Friday July 19 2019

  HAPPY 30 TH BIRTHDAY JASMINE. You are on heck of an amazing person, athlete extraordinary,.you will be graduating from school to officially be DOCTOR Jasmine Kim a Naturalpathic Physician! CFSS is so blessed to have you on our team.  Very motivating, always there with suggestions, helpful, FULL of knowledge, everyone hangs on to your […]

Thursday July 18 2019

Pick a strength, reps 2-6 , Assessory, 12-15 and opposite muscle group, 8-12 and of course add another leg, 10ps. Back, front O/H squats banded pull backs, bicep curls, tricep dips Shoulder press tempo 1/0/3, Bentley Rows 3/0/1 SL deadlifts, SL box jumps, box lunge switches or weak skill pull up and hspu ….. use […]

Wednesday July 17 2019

Warm up 20 glut bridges  10 hollow rocks 10 supermans  40 fast high knees 10 single arm burpees , alternate arms 10 ring pulls  big 6    warm up and review cluster Strenght Incline Bench Press 5 4 3 2 2 20 glut bridges/ weighted on not wod FT 21 clusters   115/85 – 95/65 […]

Welcome Evan Marcus Brunner

How Exciting and I was right “BOY” Congrats Mike and Emily he is just perfect and I can t wait to meet him!   Born July 8 and weighted 7.7 lbs  

Tuesday July 16 2019

PICS OF NEW GYM Warm up 5 inch worms with push ups 10 plank rolls, hip move side to side 10 shoulder taps 20 flutter kicks 10 plank jumps, in plank jump to feet and back 20 flutter kicks, hands under butt 400 m run    Strength 5 x 5 beat swings 21 15 12 […]

Monday July 15 2019

  Warm up 2x 20 high knees 10 jump squats 10 1 arm push ups 10 shoulder taps  20 second holds on bar, get your body up on the bar and hang on.  mobility for lats and pecs, ankles andex ternal hip rotation with bands  5 rope climbs then 5 Rounds For Time (Comp & […]

Sunday Fun day JULY 14 2019

LOOK BACK IN YOUR BOOK TO JANUARY 13 2019 “HARD CINDY” 20 min AMRAP 5 weighted Pull-ups 35/25 lbs 10 incline Push-Ups ( feet on box30/24″ 15 squats with 45/35 lb. plate Hard Cindy was first posted on crossfit.com Friday January 3, 2104 or “ROW CINDY ROW” 20 min AMRAP 5 Pull-Ups 10 Push- ups […]

Saturday July 13 2019

Beautiful trophy winner from last week..       35 min time cap….. Have fun everyone PARNTERS E5MOM BEAR CRAWL 2 X  900m Row, other parnter does knee hangs 120 Single Skips, other parnter does jumping jacks 90PS Walking Lunges, WEIGHTED OR NOT take turns 60 PARTNER SQUAT AND TOSS MED BALL TO EACH OTHER 30 […]