Thursday September 19 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 September 18 2019

FESTIVUS, OLIVIA, PHAE AND ZUZANA ALL HAD A GREAT TIME WHILE REPRESENTING CFSS…. Excellent job ladies !            warm up  5 cat cows  10 per side kneeling opposite band pulls 10 per side kneeling elbow openers 100 m walk .. pinch carry weight plate  2 min rig squat  ankle release and…

Tuesday Sept 17 2019

Wow what a feeling wading with the sun on you ! Strength/Skill: find 1 rm  turkish get up 50 flutter kicks  10 min WOD: 1 Chipper 50 box step overs (24/20) 40 push presses (95/65) 30 slam balls (30/20) 20 KBS (53/35) 10x room up down carry AHAP 20 KBS 30 slam balls 40 push…

Sunday September 8 2019

LOOK BACK TO JANUARY 19 2019 “KELLY” 5 Rounds For Time 400 meter Run  200 M 30 Box Jumps (24/20 in) MH 30 Wall Ball Shots (20/14 lb) MW   “Kelly,” one of CrossFit’s classic,“Girls” workouts, was first posted on crossfit.com as the workout of the day for Sunday, April 10, 2005 (050410).

Thursday September 5 2019

NEW DIGS WEAK SKILL DAY OR REST DAY 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…

Wednesday September 4 2019

19.3 today… We are ready Warm up  400 m run around other unit  10 S A push ups 10 in lunge position cross body kettle bell lifts  6 plank, push up, jump to squat, stand…. repeat  Hamstring stretch with bands demo moves   19.3  Workout 19.3 For time: 200-ft. S A dumbbell overhead lunge 50…