Monday May 13 2019
My two kids sweating it out together Warm up 10 Med ball speed skater 10 split lunge dumbell clean with MB 10 squat jump 10 ps Dbell snatch 16 banded face pulls 8 renegade row with a push up Strength 3 Position Power Snatch, pick load Every 1 min for 10 mins. High hang, mid […]
Sunday May 12 2019
Memorial Day Murph: Who? What? Why? PLEASE LOOK BACK IN YOUR BOOKS TO NOVEMBER 11 2018…. PLEASE SCALE TO 1/2 MURPH IF NEEDED!! READ THIS STORY, ITS PROFOUND ……… Memorial Day Murph: Who? What? Why? In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are […]
Partners wod Saturday May 11 2019
Partner WOD: 100 double unders/ 200 singles 50 thrusters (95/65lb) Run 400m 50 toes to bar/ rings/toe to dowel on floor Run 400m 100 pushups/snake or target Run 400m 50 toes to bar Run 400m 50 thrusters (95/65lb) 100 double unders *Split up reps as desired. One partner works at a time […]
Friday May 10 2019
LOVE THESE TWO CUTIES! JASMINE WOD DAY! OKAY JAS WHAT’S IN STORE FOR US TODAY!
Thursday May 9 2019
Soon to have a new addition to our crossfit family. Congrats Mike and Emily! I think it’s a boy! 12 minutes to work on a weak skill Weak skill 30 second on 30 second off or 20 -30 sec holds every minute Metcon Class A) 21-18-15-12-9-6-3 side to side kb swing (53/35lb) use a […]
Wednesday May 8 2019
WHAT A GREAT TURNOUT FOR OUR CROSSFIT SOCIAL. THE FOOD IS GETTING BETTER AND BETTER! SPECIAL MOMENTS FOR MIKE AND EMILY AND THEIR NEW BABY COMING IN LESS THAT 9 WEEKS! SO BLESSED TO HAVE SUCH A WONDERFUL CROSSFIT FAMILY AND STRONG COMMUNITY. Warm up 10 lunges with torso twists using MB 10 […]
Tuesday May 7 2019
HAPPY BIRTHDAY CATHY WAND! I JUST LOVE THIS PICTURE OF YOU AND YOUR GIRLS…. CATHY YOU ARE AN ABSOLUTE PLEASURE TO KNOW, ALWAYS HAPPY AND POSITIVE AND A SUPER HARD WORKER. IT’S BEEN GREAT WATCHING YOUR FITNESS LEVEL IMPROVE SO MUCH. NOTHING YOU CAN’T DO OR WON’T TRY! I LOVE IT WHEN YOU AND […]
Monday May 6 2019
Book in today with Cathy Walls a non-listened RMT treating at CFSS. Cathy is no stranger to dealing with people. Cathy was a dental hygienist and a personal trainer and knows aches and pains! Cathy’s passion for helping clients restore function is first and foremost. Cathy is charging $55.00 for 70 minutes, sign […]
Sunday May 5 2019
Sunday bench mark workout please look back in your book to November 4 2018 and compare your progress HOW DID YOU DO ? LET US KNOW ? “CHELSEA” CROSSFIT BENCHMARK WOD EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Scaling For intermediate athletes, this benchmark has a built-in scale by requiring you […]
Team day Saturday March 4 2019
Oh it’s that time again ” Tabata time” Work 20 seconds rest 10 seconds for 4 mins of each exercise Goublet side lunges 10 Ground to Overhead …. use MB, Weight Plate, Barbell … your partner ! V-Sits… no crying Cross body toss with MB… outside use brick wall 10 ps … sideways […]