Friday November 8 2019
LAST 20.4 WOD. PLEASE COME OUT TO CHEER YOUR TEAM ON AND/OR DO THE WORKOUT! ORDERING SUSHI TO FOLLOW! EVERYONE DO 20.4
Saturday November 8 2019
EMOM every 5 minutes STOP and do a floater more Partner WOD: 100 double unders/ 200 singles 30 thrusters (95/65lb) Run 400m 30 toes to bar/ rings/toe to dowel on floor Run 400m 100 pushups/snake or target Run 400m 30 toes to bar Run 400m 30 thrusters (95/65lb) 100 double unders *Split […]
Thursday November 7 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 […]
Wednesday November 6 2019
WOW! This colourful lady has been coming to the gym since it opened in 2005, training with Coach Sonia. Harriet you rock! Harriet told me she wore the costume so she didn’t have to work hard! I wonder how that worked out??? Warm up ball butt release 2 min per side t- […]
Tuesday November 5 2019
Conditioning “The Joker” For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts […]
Monday November 4 2019
CONNORS LOVELY WIFE LAUREN DOING THE BALL TOSS IN A SUPINE POSITION ….SO FUN AND EFFECTIVE Warm up 2X 20 walking banded hip openers ( band above knee ) 10 glut bridges with fitness circle 10 ball tosses in supine position then 2x crab walks 2x bear crawls with cone on back Big […]
HAPPY BIRTHDAY JEFF
HAPPY BIRTHDAY JEFF! YOU ARE SUCH A GREAT GIVING MEMBER TO CFSS. YOUR GREAT IDEAS YOU SHARE, LIKE DOING TURKEY ON THANKSGIVING AND THE FRIDAY NIGHT LIGHTS COMPETITION, HELPING ELMER WITH THE MOVE AND SET UP OF THE RIG AND STAYING UNTIL WE FINISHED! JEFF YOU ARE ALWAYS READY TO HELP ANY MEMBER FEEL […]
Sunday November 3 2019
LOOK BACK IN YOUR BOOKS TO MARCH 10 2019 “SPECIAL DELIVERY” This wod is done in 8 min…. see how far you get but continue to the end! Time Cap: 8 Minutes 4/3 Rope Climbs … modified is 2 pulls lying down 200ft Sandbag Carry or MB 9 Thrusters @ (95, 65lb) 200ft Sandbag Carry […]
Saturday November 2 2019
Oh it’s that time again ” Tabata time” 30 minutes includes rest Work 20 seconds rest 10 seconds for 4 mins of each exercise Goublet side step ups over boxes ball slams single arm Sots Press…squat down, then press a kettlebell or Rotationally overhead weighted Good mornings …. use bands In supine […]
Monday December 2 2019
Picks from our very first exams party Warm up 5 cat cow 6 ps chest openers from kneeling 10 ps Banded bird dogs, around foot and hand 10 wall angles in squat position 10 deep squat on wall with dowel pullovers 10 knee drops side to side while pulling knee over with opposite hand […]