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….. […]
Tuesday July 31 2018
Lifting tonight Warm up Outside 2x MB throws 1x …easy jog back MB side throws shuffle….1x facing left …easy jog back MB side throws shuffle….1x facing right…easy jog back MB backward throw ……1x…..easy jog back mobility work for cleans and review Skill: 3 position clean, hh, hang, ground 5 x Find […]
Monday July 30 2018
One thing we love about CFSS is the families that train together! Warm up 10 one arm banded pulls, one arm held at side 10 banded pushes, face away from rig 10 weight plate O/H walking lunges 5 burpees release ME rope climbs in 10 min 4 RFT 10 DB Clusters (50/35) 10ps Single arm […]
Saturday July 28 2018
Vince and Elmer doing their penalty 200 m partner carry ….love it AMRAP Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400 row 400 or bike 400m One partner running and the other on one […]
Friday July 27 2018
This is our coach, athlete extraordinaire and yogi…..JAS doing everything in her power not to put the bar down during our CFSS comp on sunday! Jas was determined not to do a partner carry penalty ! Warm up 2 x 10 banded pulls 8 renegade rows… keep core still 10 ps single leg deadlifts 10 bicep […]
Thursday July 26 2018
Our fun friendly completion we did on Sunday, can you see anything weird ? Let us know if you can spot it? weak Skill 15 or 30 minutes Metcom HILL RUN …… YIPPY .. SQUAT OR BURPEE IN EVERY OTHER DRIVEWAY COME BACK IN AND DO 40 jumping jacks 20 air squats 40 mountain […]
Wednesday July 25 2018
Warm up Ladder pushups 12 ps overhead walking lunges 10 up and down planks 10 jumping jacks 2 cart wheels Strength Bench Press 5 5 5 5 5 tempo 5/0/0 ME pull up in between, weighted, banded ??? Metcom “NANCY” Five rounds for time run 400 m 200 m Overhead squats 95 […]
Tuesday July 24 2018
Lifting tonight ! We sure miss our Miss Christine Girard ……. Wishing her well in her new home. HERO WOD “THE DALLAS 5” DALLAS 5 (5 ROUNDS FOR REPS) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish […]