Friday May 2 2019

    SOCAIL TONIGHT AT 7:00PM FOR WOD OR 6:45 TO WATCH AND SET UP FOR SOME GREAT FOOD AND COMPANY. PLEASE BRING A DISH TO SHARE AND SEE YOU ALL THERE!       Strength  Push Press 3-3-3-3-3 Use the heaviest weight you can for each set.   WOD #1 Snatch Complex EMOM 10 […]

Thursday May 2 2019

  Love this pic… HOW LOW CAN SHE GO …….     *Choose you  weakness and choose a WOD 1 or 2    DO  4-8 reps or 20-30 second hold. Examples: strict/kipping T2B, db strict press, MU, L-sit hold, hollow hold, ring dip, V-up. *15 minute time cap WOD 1 Nicole: 20 minute AMRAP: Run […]

Wednesday May 1 2019

These 2 are 30 and 1/2 weeks pregnant….. This is getting real close and exciting     Warm up  10 Mb heel rolls banded hamstring stretch 1 min per side 10 naked bar DL Foam roll posterior chain – 1 min per side  10 naked bar DL Foam roll posterior chain – 1 min per […]

Tuesday April 30 2019

  CATHY WALLS – RMT IN TRAINING    Cathy Walls has finished her RMT course and is offering treatments at CFSS.  Cathy’s is no stranger to treating patience as she has a medical background being a dental assistant, personal trainer and now has just completed  the RMT course.  Cathy is still in training until she writes […]

Monday April 29

Super proud of these guys! Another first Competition for all except Stephanie ! Wish I was there to see it and thanks for representing CFSS. Warm up  5 cat cows leaning back 10 plank elbow openers 10 banded pull aparts  10 wall angles  10 lat pulls on rig 2/0/2  tempo  10 goblet lunges side to […]

Sunday April 28 2019

THIS IS THE SIXTHS  SUNDAY WOD WE DID FROM 2018.     BENCH MARK AND HERO WODS  PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY OCTOBER 28 2018.  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 […]

Saturday April 27 2019

PARTNER WODS … SO FUN   EMOM    every 5 minutes 1 rope climb per person Crossfit Partner WOD 5 rounds of 40 cal row 30 hand release pushups 20 burpees over partner in a plank 10 Dbell power clean + jerk *35 minute time cap *Split up reps as desired. One person works at […]

Friday April 26 2019

Congratulation Summer for Passing your Crossfit Level 1.  For those that don’t know, Summer has been an athlete probably around the age of 4 or 5 and has not stopped to this very day. Summer, has been involved in many sport, gymnastics, volleyball, soccer etc. and still plays today and their team just won a […]

Thursday April 25 2019

WEAK SKILL DAY OR REST 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 for success… DON’T […]

Wednesday April 24 2019

  Warm up  10 S A pushups  10 goblet squats holding 2 seconds at bottom  10 ring rows or banded rows  10 renegade rows with Dbell  Strength: Decline Bench Press 5RM 1×10 1×8 5×5 WOD: 1 “Strict Jackie” 1000m Row 50 Thruster (45/35#) 30 Strict Pull-Up*Assisted Pull-up/Ring Row *Scale: Pull-up/Assisted Pull-up/Ring Row Finisher if time […]