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….. […]