Monday May 6 2019
Book in today with Cathy Walls a non-listened RMT treating at CFSS. Cathy is no stranger to dealing with people. Cathy was a dental hygienist and a personal trainer and knows aches and pains! Cathy’s passion for helping clients restore function is first and foremost. Cathy is charging $55.00 for 70 minutes, sign […]
Sunday May 5 2019
Sunday bench mark workout please look back in your book to November 4 2018 and compare your progress HOW DID YOU DO ? LET US KNOW ? “CHELSEA” CROSSFIT BENCHMARK WOD EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Scaling For intermediate athletes, this benchmark has a built-in scale by requiring you […]
Team day Saturday March 4 2019
Oh it’s that time again ” Tabata time” Work 20 seconds rest 10 seconds for 4 mins of each exercise Goublet side lunges 10 Ground to Overhead …. use MB, Weight Plate, Barbell … your partner ! V-Sits… no crying Cross body toss with MB… outside use brick wall 10 ps … sideways […]
Friday May 2 2019
SOCAIL TONIGHT AT 7:00PM FOR WOD OR 6:45 TO WATCH AND SET UP FOR SOME GREAT FOOD AND COMPANY. PLEASE BRING A DISH TO SHARE AND SEE YOU ALL THERE! Strength Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. WOD #1 Snatch Complex EMOM 10 […]
Thursday May 2 2019
Love this pic… HOW LOW CAN SHE GO ……. *Choose you weakness and choose a WOD 1 or 2 DO 4-8 reps or 20-30 second hold. Examples: strict/kipping T2B, db strict press, MU, L-sit hold, hollow hold, ring dip, V-up. *15 minute time cap WOD 1 Nicole: 20 minute AMRAP: Run […]
Wednesday May 1 2019
These 2 are 30 and 1/2 weeks pregnant….. This is getting real close and exciting Warm up 10 Mb heel rolls banded hamstring stretch 1 min per side 10 naked bar DL Foam roll posterior chain – 1 min per side 10 naked bar DL Foam roll posterior chain – 1 min per […]
Tuesday April 30 2019
CATHY WALLS – RMT IN TRAINING Cathy Walls has finished her RMT course and is offering treatments at CFSS. Cathy’s is no stranger to treating patience as she has a medical background being a dental assistant, personal trainer and now has just completed the RMT course. Cathy is still in training until she writes […]
Monday April 29
Super proud of these guys! Another first Competition for all except Stephanie ! Wish I was there to see it and thanks for representing CFSS. Warm up 5 cat cows leaning back 10 plank elbow openers 10 banded pull aparts 10 wall angles 10 lat pulls on rig 2/0/2 tempo 10 goblet lunges side to […]
Sunday April 28 2019
THIS IS THE SIXTHS SUNDAY WOD WE DID FROM 2018. BENCH MARK AND HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY OCTOBER 28 2018. SEE WHAT YOU DID AND RECORD NEW NUMBERS. DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS? BENCH MARK WODS ARE FOR […]
Saturday April 27 2019
PARTNER WODS … SO FUN EMOM every 5 minutes 1 rope climb per person Crossfit Partner WOD 5 rounds of 40 cal row 30 hand release pushups 20 burpees over partner in a plank 10 Dbell power clean + jerk *35 minute time cap *Split up reps as desired. One person works at […]