Thursday April 13 2017
WORKSHOP COMING TO CFSS SIGN UP TODAY ! weak skill 15 or missed strength “sweat fest” or FINISH TEST WEEK, LIST ON BOARD For time: 50 Air Squats 10 Burpees 40 lean backs 10 Burpees 30 Alt Lunges 10 Burpees 20 Kettlebell Swings (53/35) 10 Burpees 30ft Bear Crawl 10 Burpees 20 Kettlebell Swings […]
Thursday April 12 2017
WORKSHOP COMING TO CFSS SIGN UP TODAY ! weak skill 15 or missed strength “sweat fest” For time: 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Alt Lunges 10 Burpees 20 Kettlebell Swings (53/35) 10 Burpees 30ft Bear Crawl 10 Burpees 20 Kettlebell Swings (53/35) 10 Burpees 30 Alt Lunges 10 Burpees […]
Tuesday April 11 2017
Coach Rachel is coaching tonight, Emily in the am Warm up 6 Plank turns and holds 12 banded pull backs 20 side lunges with dowel on 3 points review turkish get ups with a small weight 5 ps 1 rm DB Turkish get up 5 4 3 2 1 1 1 ADVANCED 800m […]
Monday April 10 2017
Happy faces ……love it PRE CLASS WARM UP 400m Jog, Then: 3 Rounds 10 Inchworms 12 Push Ups 15 Mountain Climbers STRENGTH PR week still going on Push press 5 4 3 2 1 1 1 alternate Back rack steps up, AHAP 10 8 6 4 2 step up and down with the same leg, […]
Wednesday April 9 2017
6:00 AM MORNING CROWD warm up 200 m run 20 ps walking lunges with Mb are extensions 10ps pistols, hold onto rig or use small box Mb torso twist 1 RM TEST WEEKS Deadlifts 5 4 3 2 2 when preforming the DL please do not add weight unless you can keep your […]
Saturday April 8 2017
Partner Team Training Day Warm up Surprise, if not raining we are outside Partner WOD 400 meter run/row 100 Kettlebell Swings 400 meter run/row 100 Kettlebell Goblet Squats 400 meter run/row 100 Burpees 400 meter run/row 100 Plate Overhead Walking Lunges (total steps) **Partners perform running together, all other reps are split **Cap workout at […]
Friday April 7 2017
Coach Sarah teaching 6:00am this morning….. get up and join the fun! WARM UP Surprise us Sarah TEST WEEK ME PULL UP AND FRONT SQUAT 5 4 3 2 1 1 1, DO PUSH SET WOD “Fight Gone Bad ” 3 Rounds 1 minute each station -Wall Ball (20/14)MW -Sumo Deadlift […]
Thursday April 6 2017
THROW BACK TO THE CAMWEST GAMES LAST YEAR, GOING AGAIN THIS YEAR TO SUPPORT THIS LADY! WEAK SKILL OR STRENTGH TEST WEEK STILL HAPPENING! 1 KM RUN AND 5 KM RUN
Wednesday April 5 2017
6:00 AM MORNING CROWD warm up 200 m run 20 ps walking lunges with Mb are extensions 10ps pistols, hold onto rig or use small box Mb torso twist RM TEST WEEKS BACK SQUAT 5 4 3 2 1 1 1, ADD push set and STRICT PRESS 5 4 3 2 1 1 […]
Tuesday April 4 2017
Christine is coaching tonight Test week Warm up Line drills, push up and squats ankle, calve and shin releases, use foam roller and ball TESTING BEGINS, rest 30 sec to 1 min as needed for skipping, no rest if possible 4:00min max effort burpees 400 m row 400 m run 800 m run block 5:00 […]