Monday October 21 2019
BLAST FROM THE PAST Warm up 5 inch worms with arm openers right and left 5 tempo push up 2/2/2 20 sec ISO lunge holds … right and left …. banded hip and ankle release review back squats, thruster and cleans Back Squats then pick a wod 1 or 2 and do […]
Saturday October 19 2019
RECOVERY WOD FOR 20.2 KEEP THIS LIGHT 3 ROUNDS OF: 30 SECOND CALF SMASH ….. SKIPPING 30 SECONDS OF DUCK WALK WALL CRUNCH.. FEET ON WALL AND BOTH HAND PUSH UP TO THE CEILING AND HOLD, LOW BACK STAYS ON FLOOR 30 SECOND FOREARM SMASH FRONT AND BACK 4 ROUNDS OF: 20X […]
Saturday October 19 2019
PARTNER TRAINING Partner WOD: 100 power cleans (95/65lb) 100 front squats 100 Bench presses 100 front rack lunges *E3MOM both partners must perform 5 box jump overs *30 minute time cap *Partners split up reps as desired. One person works at a time except on box jumps *Scaling option: 3 burpees
Thursday October 17 2019
Due to holiday Monday today will be a wod 20.2 will be announced today Meet some of the competitors Warm up 2x 10 squats with weight plate extended 10 jump squats to fast feet moving backwards 10ps tall kneeling landmine press 10 banded good morning Strength/Skill: 3 rounds 10 HSPUs 10 holds 10 […]
Wednesday October 16 2019
The open has begun. Jeff organizer of the Friday night lights doing his thing! Coach Phae Judging. 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 […]
Tuesday October 15 2019
FRIDAY NIGHT LIGHTS WAS A HUGE SUCCESS, THANK YOU JEFF AND OLIVIA FOR BRINGING THIS IDEA TO CFSS. THANK YOU EMILY FOR FORMING TEAMS AND PHAE FOR BRINGING IT TO LIFE! SUMMER DID HER 20.1 FRIDAY MORNING AND MIKE DID HIS TODAY, WE STILL HAVE A FEW MORE PEEPS TO DO THE WOD AND GET […]
Monday October 14 2019
Happy Thanksgiving Everyone! Monday – Closed for Stat Holiday OPEN GYM TODAY FROM 9-11AM
Sunday October 13 2019
Happy Thanksgiving Everyone! Gym hours Saturday 10:00am Class Sunday – Closed for Easter Sunday Monday – Closed for Stat Holiday OPEN GYM MONDAY FROM 9-11AM
Recovery from 20.1 OPEN
RECOVERY WOD FOR 20.1 Recovery Wod From CrossFit Open Workout 20.1! 3x – 10 each Hollow rocks Roll ups with light weight plates Dead Bug variations, find sweet spot, hold, add arms, add legs, alt arms and legs T-Y-I in prone positions 3x 500 m row at 70% turn damper down, your shoulder […]
Saturday October 12 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, […]