Monday February 26 2018
Please get everyone this week to try the opens for their Metcom, 6:00am, teens, kids ! Warmup 5 tempo push up 2/2/2…. visualize dowel on your back 10 SL jumps 5 depth jumps banded glut work pec release, hip and butt release STRENGTH Bench Press – tempo training 5/0/5 5 sets […]
Saturday February 24 2018
Even my granddaughter got into the action Teams of 3 – 35 Minute AMRAP Go in order. Divide the work evenly with one athlete working at a time 300 Double Unders 120 MB Cleans MW 120 Shoulder to Overhead using DBells 35/25 20/15 12/10 120 Overhead Weighted Walking Lunges weight plate 120 Air […]
FRIDAY February 23 2018
Thursday, Feb. 22, 2018 Workout 18.1Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell open 18.1 How to Prepare your Body for 18.1: For 6-10 minutes, performing the following: 5 Cat/Cow 5 Plank […]
Thursday February 22 2018
Happy Birthday Sweet Lindsay CFSS would not be the same without you !!! Motivating, inspiring, happy, encouraging and beautiful inside and out ! YOU ROCK XOXOXOX The wait is over the OPEN 18.2 today at 5:00pm WEAK SKILL OR 18.2 METCOM Metcon (AMRAP – Reps) Every minute, on the minute, […]
Wednesday February 21 2018
One More sleep till the open 18.1 Release class tonight ….. be there ! OLYMPIC WEIGHTLIFTING 7m EMOM Power Clean + 2 Front Squats + 1 Jerk / 4 Kettlebell swings, 4 front squats 2m Rest 5m EMOM 1 Split Clean reset 1 Split Jerk….. alternate different legs METCON 800m Run 30 Cal Row […]
Tuesday February 19 2018
These two Crossfit warriors just completed and passed their Crossfit Level 1 YA!!!!! and Congrats you two! Warm up 400 m run banded leg release on rig release ball around shoulder girdle line drills STRENGTH Squat – 4×5… pick one alternate 12 V – sits METCON 20m EMOM A) 150m Row B) 5 […]
Monday February 19 2018
Lets get this party started THE OPEN ARE HERE!!! FIRST OPEN WORKOUT THIS THURSDAY AT 5:00PM. HAVE YOU SIGNED UP!!! GO TO register for 2018 opens! Great news…. Jasmin and Phae have passed their CROSSFIT LEVEL 1 Course….. Looking forward to these two coaches being at the head of the class! […]
Saturday February 17 2018
Saturday class so fun Teams of 2 or 3 FUN FUN FUN CLUBS air squats DIAMONDS – lunges HEARTS push ups SPADES – kettlebells swings ACE 400 m run KING 10 burpees QUEEN 100 skips JACK 10 pull up/ rings CLUBS air squats DIAMONDS – lunges HEARTS push ups SPADES […]
Friday February 16 2018
Couple of cuties Warm up 2 -3 x 6 S A pushups use snake option, start in snake 1 hand behind your back 20 jumping jacks strict rings hold 20 sec 2 wall walks 200 m run with mb Strength Incline Bench Press x 5 Warm up to challenging 5 and perform same weight across […]
Thursday February 15 2018
Warm up Banded Shoulder work 10x each position 10 catcow 6 bird dog banded glut walks banded hand walks Strength E90S 6 rounds 8 Strict Press (Moderate weight) 5 Strict Pull up Remaining time is rest “Vince” 4 rounds 10 Powersnatch 75/45 8 burpees over the bar 6 min cap Rest 2 mins […]