Team work Saturday April 13 2019
PARTNER WORKOUT – FOR TIME TIME CAP 30 minutes 12,11,10,9,8,7,6,5,4,3,2,1 start second move at 1,2,3,4,5,ect reps of Pull up and wall balls then 400 m run with mb toss to each other 12,11,10,9,8,7,6,5,4,3,2,1, start second move at 1,2,3,4,5,ect ring rows – Burpee then 400 m run with mb toss to each other 12,11,10,9,8,7,6,5,4,3,2,1, […]
Friday April 12 2019
Strentgh Split Jerk 4-4-3-3-2-2 Focus on driving under the bar and getting perfect footwork. step front leg then back leg to full extension. WOD 1 “Isabell” 30 Snatches for time (135/95)MW alternative to Oly, lift is 5 x 5 transverse lunges plus kettle bell swings Then… WOD 2 Practice L-Sits for 10 minutes Allow […]
Thursday April 11 2019
TOE TO BAR WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe […]
April 19 2019 . Gym closed
Happy Easter everyone. The facility will be closed for classes Good friday. OPEN SATURDAY AT 10:00AM SUNDAY AT 10:00AM MONDAY AT 6:00PM A wonderful Easter Wod will be written on the board for you to do or do your own thing! REMINDER …..FRIDAY NIGHT SOCIAL AT CFSS May 3 2019 CFSS’s SOCIAL GATHERING WILL BE […]
Wednesday April 10 2019
Just hanging Warm up 5 cat cows 10 ps elbow openers 10 sp kneeling banded pull from below 20 squat position banded pulls with alt calve raises 10 Kettlebell pull threw in plank position getting KB far away as position to get a great rotation warm up hips warm up clean with dowel Strength […]
Tuesday April 9 2019
LUMBERJACK For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (45/35 lb) 400 […]
Monday April 8 2019
Partners doing external shoulder rotation while holding an isometric lunge ….. love it Warm up 10 ps from elbow position spine opener 5 cat cows 10 ps banded side knee lifts on all fours 10 S A banded pull back from squat position 400 m run 10 dowel O/H squat 200 m run 10 Strength […]
Sunday April 7 2019
THIS IS THE THIRD SUNDAY WOD WE DID FROM 2018. SINCE THEY ARE BENCH MARK AND HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY SEPTEMBER 29 2018 AND SEE WHAT YOU DID AND RECORD NEW NUMBERS. DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS? BENCH MARK […]
Saturday April 6 2019
WINNERS LAST WEEK FOR OUR SATURDAY TEAM WOD COMPETITION… WHO WILL IT BE THIS WEEK FOR DECK OF CARDS ! VINCE AND BINZ YOU GUYS ROCKED IT ! “DECK OF CARDS “ KING- 10 Front squats DBells Queens – 1 min rest Jack – 10 Med ball cleans Ace – […]
Thursday April 4 2019
It’s a Grind WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe […]