Happy Birthday Cathy Walls
This is Cathy Walls 2 years ago on her Birthday doing the Spartan for the first time! Cathy it’s a privilege and an honour to call you my friend and see you crush your fitness goals! All at CFSS wish you a happy birthday and love your rock and roll and your […]
Saturday June 10 2017
TEAM WOD TODAY WOD “Deck of Cards” MAKE 2 OR 4 Teams will draw a card from a pre-shuffled deck. All members of the team will complete the required exercise and reps before another card can be drawn. Hearts- Pushups Diamonds- pull ups Spades- Ball Slams Clubs- Air squats Aces-1 member of the […]
Friday June 9 2017
Tracy and Joanna partner woding together…. Looking good ladies Warm up Banded Shoulder work line drills for legs with dowel review all moves WOD 25 reps “Horsepower Complex” Use Kettlebell swings for Snatches for scaled Shoulder issues please use Dbells, do regular grip DL, SA snatches, 2 squats and 1 push press 5 Sets of 5 […]
Thursday June 8 2017
15 to 30 minutes weak skill, cardio is a weak skill…..just saying! WOD 3-5 rds 8ps Single leg Bicep curls 8ps medial deltoid raises 12-15 rear deltoid raises 12-15 seated shoulder presses 10 ring dips 400 m run
Wednesday June 7 2017
Michelle just chilling in the sun. NO STRETCH CLASS TONIGHT WARM UP 10 lat pull 10 ps single leg deadlifts 10 scapula pulls 10 push ups 400 m run banded hip openers, bands above knee Skill 5 rds do 3-5 reps, lower your body for 3-8seconds Negative pull up rings with parallel grip bicep grip […]
Tuesday June 6 2017
Coach Rachel Hendry a valued CFSS family team member and her achievements are many! Kinesiologist, Olympic lifter, crossfit coach, personal trainer to name a few…. We are very fortunate and grateful to have Rachel on our team. She also has really great stories. Lifting tonight Warm up 5 ps Turkish get ups 10 wall […]
Monday June 5 2017
HAPPY BIRTHDAY MIKE BRUNNER, YOU ARE A VERY WELCOME ADDITION TO OUR CFSS FAMILY AND THANK YOU FOR MAKING EMILY SO HAPPY! YOU ARE A TRUE GENTELMEN AND VERY MOTIVATING FOR OTHERS AND A GREAT ROLE MODEL! BUT YOU STILL GET BIRTHDAY BUMPS!! IT’S A SURPRISE…. SEE YOU ON MONDAY ! Warm up 10 scapula […]
Monday June 4 2017
10 min Bench press 30 seconds on 30 sec rest 5 rds of 6 reps 1 side lunge 1 Strict press 1 side lunge = 1 rep 5 rds of 6 reps 2 back lunges 1 squat WOD 10 Rounds For Time: 5 Squat Clean Thrusters (95/65) 10′ Handstand Walk
Saturday June 3 2017
PARTNER TRAINING For Time 30 min cap, OUTDOOR CURCUIT WARMUP Teams of 2 Divide work evenly with one athlete working at a time. 1500m Row Buy-in (switch every 250m)PARTNER HOLDS PLANK Then 5 Rounds 40 Alternating DB Snatches 35/50 40 SBALL elbow rolls 40 Burpee, mb clean Wallball side toss 40 KB Sumo Deadlift […]
Thursday May 31 2017
Lets do the murph While the Regional are on, thought it was time for a little fun with the workouts to see what some of the wods feel like and compare some of our times with the Athletes competing. Warm up 400 m run line drills hamstring stretch hip openers lunges with torso twists […]