Monday May 14 2018

Happy Birthday Matt! You are a wonderful addition to CFSS, you truly are a gifted Phsyiotherapist. If anyone sees Matt in class today ….please set him up with a sled for his Birthday Bumps and get some Photos He might be in the 6:00am class !! You can run but you can’t hide from us MATT!! […]

Mother’s Day

A big happy Mothers day to all the mothers, stay at home husbands, partners, surrogate family and friends  who do the toughest and most rewarding job on earth …..raising our children.   It takes a tribe   to raise a child, and a big thank you to others who step up and care for our  the […]

Saturday May 12 2018

Team WODS Today      PARTNER WORKOUT – FOR TIME   TIME CAP 30 minutes  12,11,10,9,8,7,6,5,4,3,2,1 reps of Pull up and wall balls then  400 m run with mb toss to each other    12,11,10,9,8,7,6,5,4,3,2,1,   ring rows – Burpee  then 400 m run  with mb toss to each other    12,11,10,9,8,7,6,5,4,3,2,1, Cal row – push […]

Friday MAY 11 2018

Coach Sarah teaching 6:00am this morning….. get up and join the fun!   WARM UP Surprise us Sarah    TEST WEEK  FULL CLEAN and JERK 5 4 3 2 1 1 1…  AND  DEAD LIFTS 5 4 3 3 3 …… PLEASE DO NOT LOAD YOUR BAR IF YOU CANNOT MAINTAIN NEUTRAL SPINE      […]

Thursday May 10 2018

  LOVE THOSE PRYAMINDS      WEAK SKILL 15 or 30 minutes or Missed Strength   TEST WEEK STILL HAPPENING!  pick one or two  1 KM RUN   5 KM RUN   12 hill sprints 10:50 ratio, 10 min ME and 50 min rest

Wednesday May 9 2018

  Mobility and trigger release tonight! Hope to see everyone there….   WEAR SOCKS  Warm up    10 air squats  10 ps side lunges, check form, knees inline with ankle, wide stance and heel up on back leg  2 wall walk with 10-20 sec holds  lat and pec release with ball 1 min per side  […]

Tuesday May 8 2018

Christine Girard is coaching Lifting Tonight ….This will be one of the last opportunities to see her before they Move June 10 :(:(  Warm up   10 ps single leg walking DL  10 mb push up side to side   10 burpees 10 side to side lunges 2x gym walking  hip openers 10 banded good mornings […]

Happy Birthday Cathy

  HAPPY BIRTHDAY CATHY, IT’S  WONDERFUL GETTING TO KNOW YOU AND YOU FIT RIGHT IN! YOU KNOW YOU ARE GETTING BIRTHDAY BUMPS RIGHT ???  

Saturday April 5 2018

Team Training Saturday    3 – 8 minute AMRAP with a EMOM every 2 minutes of sprinting 100 m and back  One Athlete working at a time, other Athlete is holding wall squats, jumping jacks or planks 8 minute AMRAP of: – 50 Pushups – 50 Kettlebell Swings – 50 Ring Rows **2 minutes rest […]

Friday April 4 2018

    Warm up  2x duck walk 10 ps mb shoulder extended back lunge  10 hanging lat retractions on rig 10 hamstring pulls on MB 10 MB cleans 10 ps turkish get ups  STRENGTH Front Squat  5 4 3 2 1 1 1 alternate with 10 dowel v sits and  ME pull ups … Bands, […]