Saturday July 11 2018
Team of Two 5 Min EMOM ROPE CLIMB OR SANDBAG RUN 200 m AMRAP15 20 Burpee/ half or bench 30 Cal Row 40 Double-Under/ 80 Single skips AMRAP15 40 Russian KB Swing (53/35#) MW 30 KB S A Thrusters (53/35#) 20 Burpee FUN FUN FUN count up points to be the […]
Friday July 10 2018
Love this picture……squatting like a champ…during our friendly comp Warm up 2x 7 ps turkish get ups 10 ps banded single arm pulls 10 mountain climbers 10 crab get ups Clean and Jerk Complex On the 2:00 x 6 Sets: This is all about the Jerk weight 5 Deadlifts + 3 Hang Power Cleans […]
Thursday August 9 2018
Warm up Strength side to side lunges 8 8 8 8 8 ps Alt. Sb roll out 20x each position set 1 front, set 2 side to side set 3 circle right set 4 circle left set 5 single arm punches Fight Gone Bad! 3 rounds for max reps of: 1 […]
Wednesday August 8 2018
Check out Mike doing what ever he can as to NOT put the bar down so he doesn’t get any penalty partner carry silliness BRING ON THE GAMES WODS Don’t worry lots of warm up GAMES 2018 3RD WOD BEFORE THE DEATH ROW For max total load: 1-rep-max back squat 1-rep-max shoulder press 1-rep-max […]
Tuesday August 7 2018
IT’S THAT TIME AGAIN FOR FILTY FIFTIES and LIFTING TONIGHT WITH RACHEL HMM ….SOMEONE NOT WORKING ….HA HA 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettleball Swings (35/26) 50 Steps walking lunge 50 Knees to Elbows 50 Push Press (45/35)medial deltoid raises or land mine press 50 Back extension 50 Wallballs (20/14) 50 Burpees […]
Monday August 6 2018
GYM IS CLOSED FOR BC DAY ENJOY YOUR FRIENDS AND FAMILY PLEASE ENJOY THE TRAVEL WODS I HAVE UP ON THE WEBSITE FOR YOU. British Columbia Day in Canada. The first Monday of August is known as British Columbia Day, BC Day or B.C. Day, in the province of British Columbia. It is […]
Saturday August 4 2018
SO HAPPY TO HAVE THIS GAL COACH AT CFSS WOD “Deck of Cards” MAKE 2 OR 4 Teams will draw a card from a pre-shuffled deck. All members of the team will complete the required exercise and reps before another card can be drawn. Hearts- Pushups Diamonds- pull ups Spades- Ball Slams Clubs- Air […]
Friday August 3 2018
LIKE FATHER LIKE DAUGHTERS! RALPH GETTING AFTER IT ! Warm up Banded Shoulder work line drills for legs with dowel review all moves Strength Bench Press 5 4 3 4 5 or / and sumo Deadlifts 8 8 8 8 8 Finisher if doing both strength run 1 mile = 3 block runs or […]
Thursday August 2 2018
Outdoor curcuit 15 minutes of weak skill or missed strength METCOM 20 minute emom odd minute outdoor circuit even minute weak skill
Wednesday August 1 2018
Crossfit games have started today and here is their workout for the day …. UNREAL to say the least! WEDNESDAY CRIT Bike 10 laps for time (1,200± meters per lap) 30 MUSCLE-UPS 30 muscle-ups CROSSFIT TOTAL 1-rep-max back squat 1-rep-max shoulder press 1-rep-max deadlift MARATHON ROW Row 42,195 meters Too hot for you….. […]