Wednesday August 15 2018
CLASSES START AT 6:00AM AND FINSH AT 6:00PM WITH A RELEASE AND MOBILITY CLASS!! NO EXCUSES MY FRIENDS WARM UP 10 lat pull ups on rig 300 m run 10 shoulder retractions on rig banded squat release foam roll posterior chain 10 naked bar squats foam roll posterior chain again 10 naked bar squats […]
Tuesday August 14 2018
Lifting tonight with coach Rachel. Please sign up for the rowing workshop…. details on the board WARM-UP 12 renegade rows … light weights 10 ps crossbody band pulls…. inside knee on mat 10 ps single leg box jumps …. use a weight plate if unsure Strength Bentlay Rows…… 5 5 5 […]
Monday August 13 2018 happy Birthday summer
NO YOGI/STRETCH TONIGHT …. JAS IS AWAY :(((( BIG HAPPY BIRTHDAY TO OUR LITTLE SUMMER…… SUMMER HAS BEEN DOING CROSSFIT SINCE SHE WAS 14 AND HAS GROWN INTO A BEAUTIFUL, SMART, AMBITION AND KIND SOUL. WE LOVE YOU SUMMER !!! “Happy 20th Summer”! For time …. […]
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 […]