SUNDAY JULY 28 CLASS CANCELLED
CLASS IS CANCELLED TODAY DUE TO NO INSTRUCTORS EVERYONE IS ON HOLIDAYS DOESN’T MEAN YOU GET A DAY OFF PLEASE WOD RUN MARINE DRIVE 1 X RX 2 X
Saturday July 27 2019
Team of Two Start with 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 SHARE THE WORK AND WORK HARD
Friday July 26 2019
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 ,work on your technique 200 m run with mb Strength Bench Press x 5 10 box jumps Warm up to challenging 5 and perform same […]
Thursday July 25 2019
Weak Skill 15 or 30 min Pull ups or HSPU use progressions as your warm up today Or pick your own weak skill Metcom while the weather lasts 5/5/5/5 run, row, skip bike Marine drive and back …. RX add burpees and squats or Mb 10X sprints 10 seconds work 50 sec […]
Wednesday July 24 2019
BANDED PUSH UPS WARM UP Release rotators, pecs, forearms, anterior tibia and ankles repeat 2x 10ps single leg swing holding wall 5 mapmakers …. light weights 5 sp Single leg box jumps …. low box 10m EMOM/Power Snatch + 3 OHS or 5 kettle bell swing and 5 front squats METCON 7m AMRAP […]
Tuesday July 23 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 walk Core Mobility 100 moving planks in every direction, front, side, […]
Monday July 22 2019
CRAZY LADIES gearing up for CAN WEST Warm-up down-and-back warm-up inch worm (down) bear crawl (back) 10 high plank rotations, not on elbows high knees (down) butt kickers (back) 10 tuck jumps walkout to plank, jump feet in to replace hands (back) Warm up back squat and begin WOD 1 BACK SQUAT 16, 14, […]
Sunday July 21 class cancelled
CLASS IS CANCELLED TODAY DUE TO NO INSTRUCTORS EVERYONE IS ON HOLIDAYS DOESN’T MEAN YOU GET A DAY OFF PLEASE WOD RUN 5 K
Saturday July 20 2019
9:00AM START TIME Teams of 3 – 35 Minute AMRAP Go in order. Divide the work evenly with one athlete working at a time 300 Double Unders 100 SS 120 MB Cleans MW 120 Shoulder to Overhead using DBells 35/25 20/15 12/10, shoulder issues use landmine 120 Overhead Weighted Walking Lunges weight plate, ribs […]
Friday July 19 2019
HAPPY 30 TH BIRTHDAY JASMINE. You are on heck of an amazing person, athlete extraordinary,.you will be graduating from school to officially be DOCTOR Jasmine Kim a Naturalpathic Physician! CFSS is so blessed to have you on our team. Very motivating, always there with suggestions, helpful, FULL of knowledge, everyone hangs on to your […]