Friday December 06 2019
Christmas Party tomorrow at 6:00 pm…Game face at 8:00pm Warm up , lat and shoulder mobility Foam roll lats 1 min per side Straight Arm bent extension 8 x Deep squat on wall will doing dowel pullovers 10 PS Landmine push opening lats Rope climbs 1-2 every 2 min for 12 minutes 10 ps alternate […]
Thursday December 5 2019
EAT MORE OFF THESE WARM UP 10 PS Spine Opener 10 banded pullovers 10 external rotation in side plank position, small weight 3-5lbs 10 weighted roll ups 10 side to side kettlebell swings 10 push up, showing band from high rig Weak Skill 8 minutes to work on a weak skill Weak skill 10-20 second […]
Wednesday December 4 2019
All the girls see everyone on Saturday at 5:30pm… Game face on at 8:00pm Warm up cat cow, kneeling in lunge elbow opener 10 weight plate roll up to standing 10 reverse curls to weight plate push 10 ps single leg side plank elbow to knee 10 full plank bird dog Tempo Front Squat […]
Tuesday December 3 2019
Oldie but a goodie, our first ever CFSS xmas party on OB ave. See everyone Saturday at 5:30 pm Game at 8:00pm Sharp! This Chipper has been tested and it’s great! Chipper Tuesday 400 m run 400 m row 20 cal bike 20 weighted box step overs 20 thrusters 20 devils presses 20 […]
Sunday December 1 2019
THIS IS THE FIRST SUNDAY WOD WE DID. SINCE THEY ARE BENCH MARK AND HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY SEPTEMBER 16 2018 AND SEE WHAT YOU DID AND RECORD NEW NUMBERS. DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS? BENCH MARK WODS ARE FOR YOU […]
Saturday November 30 2019
OMG IT’S December 1 TOMORROW AND JUST A FRIENDLY REMINDER, CFSS XMAS PARTY WHERE: 1082 165 STREET WHEN; DECEMBER 7 AT 6;00PM WHAT TO BRING: APPY FOR ALL TO SHARE WHAT ELSE TO BRING: $20 DOLLAR GIFT FOR OUR GAME IF YOU WANT TO PLAY ATTIRE: DRESS AS FANCY AS YOU WANT TO! WE ARE […]
Friday November 29 2019
EPIC PICTURE Macho Man Complex Build to Heavy Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks *Lift every1:30 – 2:00 x 5 sets AMRAP 12: 3 Rounds of Macho Man (135/95) 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks 3 Rounds 10 Dumbbell […]
Wednesday November 27 2019
OH I think Andrew can jump over a higher box! Great job Andrew! Warm up 10 lunges with torso twists using MB 10 side to side lunges using MB 10 ps towel slides for hamstrings 10 planks moving in a circle left and right 10 ps single leg around the world with weight […]
TUESDAY November 26 2019
Warm up 6 big six banded shoulder work 10 ps shoulder openers 5 ps thread the needle 10 shoulder retractions making a circle motion, forward and back hip openers Tuesdays chipper “SLED FUN” Break this up any way you want…. just get it done! 30 minute AMRAP 100ft OH plate lunge (45/25lb) 20 push jerks […]
Monday November 25 2019
PLEASE BRING SOME ITEMS FOR THE PEOPLE LESS FORTUNATE I KNOW IF YOU WERE TO GO IN YOUR CLOSET YOU WOULD FIND A WARM COAT YOU NEVER WEAR ?? GO LOOK ! WARM UP 5 cat cows 10 ps bird dog with band pulls wall stretches for pec and legs foam roll posterior chain 10 […]