Friday December 21 2018

12 days of xmas Wod   30 minute time cap It’s like the song do #1 then #2 and 1 again, 3, 2, 1 then 4, 3, 2, 1 get it 🙂 FUN FUN FUN 10 mountain climbers/skips/ jumping jacks Thrusters 95/65 Front squats 96/65 Tuck jumps or squats  Pull ups/ring rows 30 sec plank […]

Thursday December 20 2018

Emily putting the ladies through their paces WEAK SKILL  15 OR 30 min   WOD “JEFF” For Time (20 Minutes Time Cap): Run 1 Mile Then.. 8 Rounds of Strict “Cindy” 5 Strict Pullups 10 Push Ups 15 Air Squats ACCESSORY 5 Attempts at Max Handstand Walk or wall walks or same side taps

Wednesday December 19 2018

  6 more sleeps until Christmas ….No Mobility tonight gang       Warm up  4x Broad Jump to fast feet back  6 SL push up  10 side to side jumps with knee up 10 jumps lunges with MB chops 10 1/2 burpees to squat get ups  10 skater lateral lunges to crusty lunge  release […]

Tuesday December 18 2018

This little lady has come along way on her journal of fitness and progressing beautifully..  Great Job Binz!   Classic Tabata time Burpee Push-Up Lunge Kettlebell Swing Dumbbell Squat Rowing

Monday December 17 2018

HAPPY BIRTHDAY RALPH FROM ALL OF US AT CFSS!!  WE ARE ALL SO BLESSED TO HAVE YOU AS A MEMBER!  YOUR POSITIVE, HELPFUL MANNER IS ENJOYED BY ALL!  RALPH YOU ARE TRUE COMRADE TO EVERYONE IN CLASS AND I SEE WHY EVERYONE WANTS TO BE YOUR PARTNER!!   WE LOVE YOU RAPLH ….. THANKS MICHELLE […]

Sunday December 16 2018

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived […]

Saturday December 15 2018

FRIENDS SATURDAY DECK OF CARDS   ACE  200 M WALKING LUNGE KING 10 SURFER BURPEES QUEENS 10 DB SQUAT THRUSTERS JACK 10 PULL UP OR RING ROWS   CLUB –  WEIGHTED SHOULDER CARRY SQUATS HEARTS – HAND RELEASE PUSH UPS SPADES – MB CLEANS DIAMONDS – KETTLEBELL SWING

Saturday December 15 2018

Join Jas as she makes this wod come alive ! SIGN UP FOR SUNDAYS CLASS IF YOU WANT ONE ! Team work    WOD #1  “JAS”      8 min am rap  this can be together or share  Ladder 10-1 Burpees KB Russian Swings @ manageable weight WOD #2′ EMMA” 8 min  Ring Rows … when […]

Friday December 14 2018

Warm up  ball release butt and front of hips band release hips and ankles  bar barbell  do 10 thrusters  10 push press 10 full cleans if new hang cleans  run 400 m  Strength Front Squat or O/H  5 Reps @ 65-75% 3  Rep @ 85% 2 Reps @ 90% 2 Rep @ 90% 3 Reps […]