Friday May 5 2017
Wanting more from your training program? Sign up for Christine Girard’s 6 week program for advanced and Beginners Clinic. Details on board and ask me for further info. Warm up …..Choose your MB wisely… this is a warm up 10 mb cleans 200 m run with MB 10 side to side MB push ups […]
Thursday May 4 2017
We are working on Hypertrophy training for the next 10 days. This means dialing down the weight and building size and definition. Giving the body a break from 1 rm training so when we go back to do them we are stronger. REST DAY OR WEAK SKILL For time: time cap 30 min 21 […]
Wednesday May 3 2017
Mobility class tonight….See everyone there! Warm up 10 Pogo jump progressions 10 small jumps feet together 10 wide jumps feet apart 10 add arm, squat down, rise up on toes and extended arms 10 Pogo jump, land and stand calve stretch on rig foam roll lats back Strength/skill Front Rack Reverse lunge 5 x 8 per […]
Friday May 2 2017
YAH!…. IT’S FRIDAY Warm up 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups STRENGTH Incline Bench Press – 5x5x70% 1RM alternate with side goblet lunges 8 ps METCON 15m AMRAP 40 Swings (55/35)MW 50 Double Unders/100 ss 400m Run ADVANCED 15m AMRAP 40 Swings (70/55) 50 Double Unders 400m Run POST CLASS 10m […]
Monday May 1 2017
This is the Bride and groom leaving the churn….. so HAPPY !!! Off to Mexico for 2 weeks……YA! WE HAVED WORKED ON OUR 1RM’S…… Strength reps 1-5 for the past 2 weeks….. NOW IT’S TIME TO WORK TO LIGHTENING UP THE WEIGHT AND ADD MORE REPS. START A NEW 2 WEEK CYCLE, USING HYPOTROPHY […]
Saturday April 29 2017
BEST WISHES TO THESE TWO CUTIES, TODAY IS THEIR WEDDING DAY…….WISHING YOU ALL THE BEST FROM CFSS …….LOVE YOU BOTH COMPLETE PARTNER WORKOUT – 25-30 MINUTE AMRAP **Only 1 partner works at a time during snatches, squats, pushups and pullups. Reps split between partners **Partners perform running and rowing simultaneously (both partners […]
Friday April 28 2017
Go Ralph Go Warm up 10 bar shoulder retractions, make sure your body is tight 10 bar lat retractions wall walk and hold for 10-20 sec, body tight 10 – 3 point dowel squats 20 – 3 point side to side lunges with dowel Chooses 2 strength and no Wod or 1 Strength and […]
Thursday April 27 2017
Weak skill or missed Strength wod 2) EMOM – 5 TOTAL ROUNDS (15 MINUTES TOTAL) Minute 1 sled pull/ push 100 meters Minute 2 double kettlebell front rack carry x 100 m minute 3 21/15 calorie row
Friday April 27 2017
Last weekend before CFSS starts the no SUGAR NO ALCOHOL month of May…… WHY ALCOHOL??? …IT’S FULL OF PROCESSED SUGAR Sign up and support the other peeps doing it with you! There will be some guidelines for foods on the board and get a good paleo cookbook and please share recipes with us […]
Wednesday April 26 2017
Mobility tonight …..YA!!! Warm up 20 Single leg walking dl 100 ft back pedals 100 SS 20 single leg hops STRENGTH Deadlifts 3-3-3-3-3 Complete 6 Strict Handstand Push-Ups in between each set (5 sets)worked on this yesterday WOD “Sweat fest #2 ” 3 Rounds for Time: 400 Meter Run/200 m run 30 Double Unders/ 100 single […]