Tuesday July 16 2019
PICS OF NEW GYM Warm up 5 inch worms with push ups 10 plank rolls, hip move side to side 10 shoulder taps 20 flutter kicks 10 plank jumps, in plank jump to feet and back 20 flutter kicks, hands under butt 400 m run Strength 5 x 5 beat swings 21 15 12 […]
Monday July 15 2019
Warm up 2x 20 high knees 10 jump squats 10 1 arm push ups 10 shoulder taps 20 second holds on bar, get your body up on the bar and hang on. mobility for lats and pecs, ankles andex ternal hip rotation with bands 5 rope climbs then 5 Rounds For Time (Comp & […]
Sunday Fun day JULY 14 2019
LOOK BACK IN YOUR BOOK TO JANUARY 13 2019 “HARD CINDY” 20 min AMRAP 5 weighted Pull-ups 35/25 lbs 10 incline Push-Ups ( feet on box30/24″ 15 squats with 45/35 lb. plate Hard Cindy was first posted on crossfit.com Friday January 3, 2104 or “ROW CINDY ROW” 20 min AMRAP 5 Pull-Ups 10 Push- ups […]
Saturday July 13 2019
Beautiful trophy winner from last week.. 35 min time cap….. Have fun everyone PARNTERS E5MOM BEAR CRAWL 2 X 900m Row, other parnter does knee hangs 120 Single Skips, other parnter does jumping jacks 90PS Walking Lunges, WEIGHTED OR NOT take turns 60 PARTNER SQUAT AND TOSS MED BALL TO EACH OTHER 30 […]
Friday 12 2019
warm up 2x 20 jumping jacks 10 air squat 5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C 0r E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight […]
THURSDAY July 11 2019
Warm up Foam roll lats straight arm extension of foam roller on wall …deep squat pull over ..keep narrowing arms kneeling landmine press to pull though prone dowel straight arm lifts Standing dowel pull behind back Weak Skill day DIPS anyone… watch for shoulder dumping WOD # 1 21 15 12 9 Cutsy […]
Wednesday July 10 2019
WELL IT’S OFFICIAL NEW PLACE FOR CFSS warm up Banded hip warm up 10 banded I.. external rotation turn thumbs out 10 banded T…….” 10 banded Y…….” 10 elbow planks openers 10 S A push ups Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even […]
Tuesday July 9 2019
Jasmine with Christine Girard and her gold and bronze medals …. What a great night and workshop ! Warm up Big 6 shoulder series Practice cleans…. Beginner under 6 month stay hang position 10 clean jump straight arm shrug 10 clean jump shrug … fast elbows to turn over 10 clean jump shrug, […]
Monday July 8 2019
INCREDIBLE WORKSHOP WITH THE WORLD RENOWNED CHRISTINE GIRARD….Went around and cleaned everyone faculty movement patterns! BEST FRIDAY NIGHT EVER RCMP….Operational Conditioning Units, work out log book workout #202 Warm up 5 cat cows 5 ps threat the needle to open arm Planks – External rotation of shoulders hold 20 sec Planks […]
Saturday July 6 2019
Trophy Saturday…. We were all winners today WEEKEND CLASSES START AT 9:00AM FOR THE SUMMER MONTHS 30 min cap One partner is dragging a sandbag 2x room or running 200 m with a mb while the other start down the list. When athlete 1 come back they take over where Athlete 2 was in […]