Saturday April 11 2020 HOME WOD # 24

  SKILL DAY   SPLIT JERKS AND DEAD LIFTS Nothing Overhead do Clean Splits  Split Jerk 4 4 4 4 4 alternate with Deadlifts 10 10 10 10 10 WOD 5 rounds 10 banded pulls 10 windmills 5 burpee rolls 10  Plank pull throughs

Friday April 10 2020 Home workout # 23

  Running Day How is everyone doing on the running program ? Today I added in 1 more week for week 7, I have also added a little Interval Circuit  Surprise, look on Instagram or Fb to see it.   WEEK 1                 Day Mon Tues Wed Thurs […]

Thursday APRIL 9 2020 REST DAY

  DO A WORK OUT FROM THE LAST 3 WEEKS OR HAVE A DAY OFF   REST DAY   Fifth  Update IMPORTANT INFORMATION ABOUT COVID-19 I know this COVID-19 closure is longer than we thought and I know some of you are helping  by not cancelling your MEMBERSHIPS to keep the gym going.     I am […]

Wednesday April 8 2020 HOME WOD # 22

HOME WORKOUT #22 Equipment or  Body Weight  5 Rounds For Time: 400 Meter Run 30 Dumbbell Goblet Thrusters (50/35) 30 Lateral Hops Over Dumbbell     Fifth  Update IMPORTANT INFORMATION ABOUT COVID-19 I know this COVID-19 closure is longer than we thought and I know some of you are helping  by not cancelling your MEMBERSHIPS to […]

Tuesday April 7 Home workout # 22

    GREAT AT HOME CHIPPER PLEASE REMOVE THE SIT UPS AND ADD TORSO TWISTS 🙂 Fifth  Update IMPORTANT INFORMATION ABOUT COVID-19 I know this COVID-19 closure is longer than we thought and I know some of you are helping  by not cancelling your MEMBERSHIPS to keep the gym going.     I am very grateful and […]

Monday March 6 Home workout #21

BIG HAPPY BELATED BIRTHDAY PHAE, WE ARE SENDING OUR LOVE TO YOU AND  WE WILL CELEBRATE TOGETHER WITH SUSHI WHEN WE CAN ALL GET TOGETHER AGAIN! THANKS MRS BRUNNER FOR THE GREAT IDEA!        BIRTHDAY WOD FOR COACH PHAE THOMPSON JUST BECAUSE YOUR SOOOOOOO SPECIAL 200-400m  Slam ball Slam in parking lot  ANY […]

Sunday April 5 2020 REST DAY

REST DAY OR GO BACK AND DO A HOME WORKOUT YOU MISSED, IF YOU ARE DOING THE RUNNING PROGRAM DO YOUR RUN. DON’T FORGET TO JOURNALIZE YOU ACHIEVEMENTS Missing our CFSS Family      FOURTH UPDATE IMPORTANT INFORMATION ABOUT COVID-19 I know this COVID-19 closure is longer than we thought and I know some of […]

FIFTH UPDATE APRIL 5 2020

Fifth  Update IMPORTANT INFORMATION ABOUT COVID-19 I know this COVID-19 closure is longer than we thought and I know some of you are helping  by not cancelling your MEMBERSHIPS to keep the gym going.     I am very grateful and truly blessed however, I DO NOT like taking money when I have not given you the […]

Saturday April 4 2020 Home work out # 20

FOURTH UPDATE IMPORTANT INFORMATION ABOUT COVID-19 I know this COVID-19 closure is longer than we thought and I know some of you are helping by not cancelling your MEMBERSHIPS to keep the gym going.  I am very grateful however I DO NOT like taking money when I have not given you the service promised. Therefore… […]