Wednesday September 18 2019
FESTIVUS, OLIVIA, PHAE AND ZUZANA ALL HAD A GREAT TIME WHILE REPRESENTING CFSS…. Excellent job ladies ! warm up 5 cat cows 10 per side kneeling opposite band pulls 10 per side kneeling elbow openers 100 m walk .. pinch carry weight plate 2 min rig squat ankle release and […]
Tuesday Sept 17 2019
Wow what a feeling wading with the sun on you ! Strength/Skill: find 1 rm turkish get up 50 flutter kicks 10 min WOD: 1 Chipper 50 box step overs (24/20) 40 push presses (95/65) 30 slam balls (30/20) 20 KBS (53/35) 10x room up down carry AHAP 20 KBS 30 slam balls 40 push […]
Monday September 16 2019
Warm up 5 inch worms with arm openers right and left 5 tempo push up 2/2/2 20 sec ISO lunge holds … right and left …. banded hip and ankle release review back squats, thruster and cleans Back Squats then pick a wod 1 or 2 2 × 4 @75-80% 2 […]
Kids (Ages 8-11)
Open Gym
Tween & Teens (Ages 12-16)
Crossfit
Sunday September 8 2019
LOOK BACK TO JANUARY 19 2019 “KELLY” 5 Rounds For Time 400 meter Run 200 M 30 Box Jumps (24/20 in) MH 30 Wall Ball Shots (20/14 lb) MW “Kelly,” one of CrossFit’s classic,“Girls” workouts, was first posted on crossfit.com as the workout of the day for Sunday, April 10, 2005 (050410).
Thursday September 5 2019
NEW DIGS WEAK SKILL DAY OR REST DAY Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe […]
Wednesday September 4 2019
19.3 today… We are ready Warm up 400 m run around other unit 10 S A push ups 10 in lunge position cross body kettle bell lifts 6 plank, push up, jump to squat, stand…. repeat Hamstring stretch with bands demo moves 19.3 Workout 19.3 For time: 200-ft. S A dumbbell overhead lunge 50 […]