Monday February 4 2019
Wonderful Hero wod to start our week warm up 10 glut bridges 10 weighted pull overs in hollow rock position 20 mountain climbers 10 banded good mornings 20 walking lunges with MB torso twists review Clean and Jerk
Saturday February 2 2019
TEAM WORK MetCon 2 Person Teams (total reps per team) 100 Burpees 100 Pull Ups 100 Push Ups 100 Lunges Then: 800m Run Advanced 2 Person Teams (total reps per team) 100 Burpees 100 Pull Ups (CTB) 100 Ring Dips 100 Lunges (95/65) Then: 800m Run
Friday February 1 2019
IT’S THAT TIME AGAIN …… SIGN UP AND HAVE SOME FUN! Warm up 2x 10 per side banded pulls across body ( rotary move) 10 plank toes touches 20 hollow rocks 100 single skip Review clean Olympic Weightlifting 10m EMOM 2 Position Clean – Tall – Knee MetCon 12m AMRAP 10 Single […]
Thursday January 31 2019
Weak skill Pulls up, rope climb, HSPU 3 rounds for time of: 1 minute of L-sit hold from the ground 2 minutes holding a handstand 500-m row Post time to comments.
Wednesday January 30 2019
Wednesday release and mobility class at 6:00 pm be there ! Warm up 5 Broad jumps to fast feet backwards 10 plank to toe touch 10 kneeling on all fours, with knees up Kettlebell pull though T-Planks rotations from full arm 10 downdog REVIEW SNATCH …. Christine Girard warm up 🙂 10m EMOM 3 […]
Tuesday January 29 2019
Finish up 1 rm work MetCon 7 Rounds – 2m Rest Between Rounds 200m Run 30 Air Squats Advanced 7 Rounds – 2m Rest Between Rounds 30 Pistols (15/15) Simple and effective. Mark out a 200m course and get to work at home or the nearest park!
Monday January 28 2019
Ya! its that time again! We roll into CF’s competitive season. CFSS partakes in the opens as its fun and there is a great scaled down version. Sign up today! Ask us for details. Okay time to look in your books and see what your 3 rm Bench press is? Try to PR it […]
Sunday fun day January 27 2019
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 combat. He received two Silver Star Medals, […]
Saturday January 26 2019
Partners of 2 Amrap 3 minutes : Partner 1 : Row 250 meters Partner 2 : Hold 2 kettlebells in an Overhead Position …. body is tight and super straight arms In time remaining: MAX Wall Balls (20/14) Together Amrap 3 Minutes : Partner 2 : Row 250 meters Partner 1 : Hold 2 kettlebells in […]
Friday January 25 2019
KETTLEBELL CORE FUN WARM UP 10 SL good mornings.. back foot on wall 10 SL push ups 10 ps lunge chop with KBELl on Diagonal 10 weighted pull overs in Hollow rock Strength CHECK IN FOR 1 RM’S …. LET YOUR COACH KNOW WHERE YOU ARE AND WHAT YOU HAVE […]