Monday April 3 2017
PR WEEK …… LET’S MAKE SOME NEW PERSONAL BEST THIS WEEK, STARTING WITH ….…. PHAE BIRTHDAY SLED PULL! Happy Birthday Phae, you are truly one of those people everyone needs in their life! True inspiration and always want the best for everyone. Royal, reliable and super motivating. We all thoroughly enjoy you at CFSS and […]
Saturday April 1 2017
fun fun fun Partner Workout: ★ 14 minute AMRAP: – 30 Heavy Wall Balls (30/20ish) – 30 Kettlebell Swings – 30 Shuttle Runs (1 lengths of parking lot down and back = 1 rep) ***Only 1 partner works at a time except for the Shuttle runs*** 3 minutes rest 12 minute AMRAP: Partner 1 Minute […]
Friday March 31 2017
Throw back friday PRE CLASS WARM UP 1000m Row/run run to 16 ave up 1 block then home using Russell 30 Air Squats 30 Push Press (45/35/25/15) Coaches warm up Snatch and Clean OLYMPIC LIFTING 10m EMOM Snatch Complex OR USE KETTLEBELLS – Snatch Deadlift – Snatch Shrug Pull – Snatch High Pull – Snatch […]
Good Friday March 30 2017
Happy Easter everyone The facility will be closed for classes Good friday. We will be offering Open gym from 8:00 am to 11:00 am. Monday Classes per usual. Due to the inconvenience of the gym closure during our flooding !! A wonderful Easter Wod will be written on the board for you to do or do […]
Wednesday March 29 2017
MOBILITY TONIGHT SEE YOU THERE!!! Warm up Line drills, to include bear crawl and jumps then Foam roll posterior chain and quads 3 Rounds 200m Row 10 Stiff Leg DL (45/35)25/20/15 10 Front Squats (45/35)25/20/15 STRENGTH Dynamic Deadlift OR Bench Press 3-5 Reps every 30s. for 8 min – 55% 1 RM METCON 5 […]
Tuesday March 28 2017
Lifting tonight with RACHEL and Morning class with EMILY…. do both Warmup surprise by Emily PRESSES TODAY Every Minute on the Minute (10 total minutes) Minute 1: Barbell Push Jerk x 3 @ 75% of 1 rep max Jerk – Minute 2: Ring Muscle-up x 3-5 (Substitute burpee chest to bar )OR PULL UP […]
Monday March 27 2017
LOOKING GOOD MARIA!!! Warm up Run 400 m band stretches 10 BW reach lunges to the side 10 BW reach lunges to the back 10 BW reach lunges to the front 10BW reach lunges cross body Roll shoulder girdle out 2 min per side Strength SQUAT TAKE 15 MINUTES TO FIND IT. 3 […]
Saturday March 25 2017
LAST SATURDAY’S FUN SPRING BREAK GROUP!!! SATURDAY DECK OF CARDS ACE 400 M RUN KING 10 BURPEE OVER A TEAM MATE QUEENS 10 DB SQUAT THRUSTERS JACK 10 PULL UP OR RING ROWS CLUB – WEIGHTED SHOULDER CARRY SQUATS HEARTS – HAND RELEASE PUSH UPS SPADES – TUCK JUMPS DIAMONDS – KETTLEBELL SWING
Friday March 24 2017
17.4 DONE! WARM-UP 60 seconds Single Unders 60 sec Light Jog on spot 60 Single Unders 60 sec Light Jog 10 naked bar Dl do this 2x foam roll posterior chain, using single leg, ham, but, side flank, quad 5 min EMOM 5 sets of 5 jumps *Use 2 light dumbbells held at your […]
Thursday March 23 2017
LAST OPEN WORKOUT TODAY 17.4 ANNOUNCED AT 5:00PM ….. Weak skill, may I suggest HSPU and progressions to get to a walking Hand stand or just on the wall or strength you are missing! wod Rowing Conditioning 9 x 2:00min on, 30second off* Rest 2:00 after round 5 *This i s a preset […]