Friday September 14 2018

Don’t miss out… have you signed up yet ? starts tomorrow at 11:00 am just after the wod! Warm up PNF hip release, standing bring knee up and push down for 5 sec do 3x 10 ps walking lunges to toes 10 ps banded pulls  10 scapula retractions, in push up pos. 2x crab walks […]

Thursday September 13 2018

  BINZ IS WORKING ON HER HANDSTAND HOLD …… OUTSIDE … LOVE IT  15 WEAK SKILL OR MISSED STRENGTH TEMPO and ISO conditioning 3-5 sets  10 ps ZIG ZAG lunges WEIGHTED (wide) 10 ps towel drags weighted or not 10 ps frontal plain towel drags weighted or not 5 negative pull ups, parallel, bicep grips  […]

Wednesday September 12 2018

CLASSES START AT 6:00 AM WITH PHAE AND FINISH WITH CAROLYN AND MOBILITY,STRETCH, RELEASE CLASS AT 6:00PM Warm up Banded walk for hips Banded walks for arm in plank  ball release forearms with the peanut open hip stretch and ankle Posterior chain foam roll  “BEAR COMPLEX”   5 Rounds For Load Complete 7 Unbroken Sets […]

Happy birthday Andrew

A BIG HAPPY BIRTHDAY TO YOU ANDREW, YOU HAVE BEEN A BIG PART OF CFSS FOR SEVERAL YEARS AND HAVE COME SO FAR! YOU ALWAYS HAVE A SMILE ON YOUR FACE AND WILL HELP OTHERS AND HAVE GREAT ADVISE.  WE ARE TRULY BLESSED TO HAVE SUCH A GREAT FRIEND AND ROLE MODEL! CANT IMAGINE THE […]

Tuesday September 11 2018

Christine Girard reviewing the hang clean. WARMUP  banded leg series plus ankle Tere major ball release and pec 1 mim per area 3 tempo push ups 3/0/3 10ps walking lunges come up on toes 2x banded squat holds 20 secs on wall… pin shoulders to wall 5 target burps Techniques .. review hang clean  FUN […]

Monday September 10 2018

DAY STARTS AT 6:00AM WITH COACH RACHEL AND END AT 7:00PM WITH COACH JAZ FOR YOGI-STRETCH WARM UP  Ladder cross planks push ups  Banded leg released / thread the needle / elbow openers  10 burpee slam balls  STRENTGH BENCH PRESS 5 4 3 2 1 OR DBELL BOX SQUATS 10 10 10 10 10 or […]

SaturdaySeptember 8 2018

TROPHY SATURDAY Teams of 2 For Time (35 min cap) Run together. Divide work evenly with one athlete working at a time. OTHER ATHLETE MUST HOLD WALL SQUATS OR HANGS FROM RIG WHILE WAITING FOR TURN, chin over the bar. Start at any station but stay in order. Buy-In double block run with partner passing […]

September 7 2018

  Thank goodness its Friday. Emily and Mike return from Africa !!!   Warm-up 800m run/1000m row/50 cal bike (cap at 5 minutes) 2 rounds: 5 – 5 sec wall squats 5 – cat cow 5 inch worms w/ two push ups at bottom. Spend time at down dog btw. reps. 2x single leg hops […]

Wednesday September 5 2018

Classes start at 6:00 am with Phae  and finish with release and mobility class at 6:00pm Warm-up 400m run PVC Warm Up 10 pass-throughs 10 reverse pass-throughs 10 around-the-worlds (each direction) :30 external rotation on each side 10 leg swings each side Barbell Warm Up 5 good mornings 5 back squats 5 elbow rotations 5 […]