August 21 HAPPY BIRTHDAY SARAH
Happy Birthday Sarah, thank you for working with me for the past 12 YEARS! , being my friend, brainstorming with me when things need an answer, your endless support, always ready to help and never complain! You are a pillar of strength, which I have leaned on in the past. CFSS would never be […]
Saturday August 19 team training
SURPRISE WOD TODAY ….. OH YA !!! HAVE A GREAT WEEKEND EVERYBODY
Friday August 18 2017
LOOKING GOOD GUYS AND THANK GOODNESS IT’S FRIDAY Warm up run 400 m 10 wall sits with arm going in and down wall 1-2 min thorax opener, use Mb and dowel and lean back on mb and move dowel forward and back 1 min each release terre major and minor with small ball …. ouch! […]
Thursday August 17 2017
Warm up surprise weak skill or missed strength 15 min or 30min and skip Metcom Met com Marine drive and back with or without vest, burpees, squats or mb core finish
Wednesday August 16 2017
WEIGHTLIFTING: Every 1.5 minutes for 7 rounds: 1 3-Position Snatch @65% CONDITIONING – “BATTLETOADS” 10 Minute AMRAP: 50 Sit ups 40 Box Jump-overs (24/20) 30 KB Swings (American, 50/35) 20 Wall Ball 10 Burpees
Wednesday August 16 2017
…Release tonight see you all there….. Warm up BRING SALLY UP AND DOWN SONG then 6 tempo push ups starting from the bottom 3/0/1 banded walks around knees 2 x banded hand walks 2x 10 ps SLSA band pulls with shoulder rotation, protract and retract review snatch, beginners do not do full snatch, alternative is […]
Tuesday August 15 2017
Lifting tonight …… fu fun fun Mr Brunner showing us how it’s done. Warm up 5 mins of skipping 1 min skip 1 min alternating 1 min single leg right 1 min single leg left 1 min high knee 1 min of your weak skip review clean SYMMETRY & SKILL: 5 Rounds NOT for time: […]
Monday August 14 2017
Start your day off with Rachel ……6:00am class Happy Monday and HAPPY BIRTHDAY SUMMER…. 19 years old ! You have been crossfitting for 5 years now and you are all of our child at CFSS…. WE LOVE YOU. Warm up run 400 m then repeat 2x 10 ps SL sits to box use band around […]
Tuesday August 12 2017
Lifting tonight Warm up 400 m run 2 min skip then 2x 10 ps SL good morning with dowel, keep non standing leg engaged Yielding ISO holds in lunge position set clock for 20 sec per side. 10 inch worm with push ups warm up for the clean 10m EMOM – 5 ps SL […]
Friday August 10 2017
Warm up 400 m run 2 hill sprints 10 sec. 100 SS 2x lengths of room death jumps 1ps – 15 sec hold lunge position, keep 90 degrees, everything is tight and hold and squeeze review snatch and release arms and ankles STRENGTH or kettlebell swings SNATCH, look in your books Every 2:00 […]