Tuesday August 27 2019
Ball Rack going in GYM CLOSED AUGUST 30 – SEPTEMBER 2, 2019 PRE CLASS WARM UP 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups Mobility STRENGTH Push Press – 5x5x70% 1RM METCON “Wondeful Wendy” 15m AMRAP 40 K B Swings (55/35) 50 Double Unders / 100 single skips 400m Run/ 200 m run […]
Monday August 26 2019
Warm up 6 cat cows 6 ps elbow openers in a kneeling position T spine and lat release with peanut Clock Planks .. both directions shoulder warm up with bands 10 hollow rocks … foundation of the beat swing beat swing … think open and close shoulders … Strength 10 minute EMOM: 2 power […]
Friday August 23 2019
ROPE AND RINGS INSTALLED Warm up 10 dog dog with lat pull through 10 burpees 10 Kbell swings 10 ps band rotary pulls, outside hand on band 2 min squat hold ball release lats and tere minor and major review Double Dumbbell snatch Dumbbell Complex – Double Dumbbell Snatch – YouTube https://www.youtube.com/watch?v=MdSYwwpb87A ▶ 0:23 […]
Thursday August 22 2019
BROWN WALL GONE Weak skill 15 min …… skipping DOUBLE UNDERS ARMS SLIGHTLY IN FRONT OF BODY, ACTION FROM THE WRISTS DO NOT BEND KNEES, KEEP UPRIGHT STAY RELAXED KEEP CORE SOLID GET SOLID SKIPS FIRST, DO 100 SINGLES , 100 alternating, 200 alternating right and left do 5-10 […]
Thursday August 29 2019
Wednesday August 21 2019
SUMMER FUN Warm up 10 banded good morings…. not around neck 10 per side lateral lunge to knee drive 10 per side lunge chops with small KBell Circle Bear crawls going right and left….. made your own circle Big 6 shoulder moves warm up moves for wod Dumb bell ….BEAR COMPLEX ….. OH YA […]
Tuesday August 20 2019
HAPPY BIRTHDAY KYLE, WE CAN ALL SAY YOU ARE QUITE A TROOPER! YOU MAY NOT REALLY WANT TO DO THINGS BUT THAT LOVELY WIFE OF YOUR AND THE CFSS COMMUNITY GIVE YOU A BIG PUSH AND BAM!!! DOING SPARTAN, BEGINNER COMPS AND ROCKING IT! WE LOVE YOUR WITTY COMMENTS AND YOUR A FIRST […]
Monday August 19 2019
FUNNEST PARTNER HERO WOD EVER !!!! Warm up foam roll posterior chain foam roll lats ball pec release banded hamstring release 10 single leg deadlift per side with naked bar 6 single arm push ups Mb run 200 m HERO WOD ….. meant to be challenging With a partner, complete as many rounds as possible […]
Sunday August 18 2019
LOOK BACK IN YOUR BOOK TO JANUARY 27 Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in […]
Saturday August 17 2019
LOVE THIS PIC BUY IN Team of Two 5 Min EMOM ROPE CLIMB OR SANDBAG RUN 200 m AMRAP15 20 S L 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 S A Burpees