Saturday December 15 2018
FRIENDS SATURDAY DECK OF CARDS ACE 200 M WALKING LUNGE KING 10 SURFER BURPEES QUEENS 10 DB SQUAT THRUSTERS JACK 10 PULL UP OR RING ROWS CLUB – WEIGHTED SHOULDER CARRY SQUATS HEARTS – HAND RELEASE PUSH UPS SPADES – MB CLEANS DIAMONDS – KETTLEBELL SWING
Saturday December 15 2018
Join Jas as she makes this wod come alive ! SIGN UP FOR SUNDAYS CLASS IF YOU WANT ONE ! Team work WOD #1 “JAS” 8 min am rap this can be together or share Ladder 10-1 Burpees KB Russian Swings @ manageable weight WOD #2′ EMMA” 8 min Ring Rows … when […]
Friday December 14 2018
Warm up ball release butt and front of hips band release hips and ankles bar barbell do 10 thrusters 10 push press 10 full cleans if new hang cleans run 400 m Strength Front Squat or O/H 5 Reps @ 65-75% 3 Rep @ 85% 2 Reps @ 90% 2 Rep @ 90% 3 Reps […]
Thursday December 13 2018
Pretty ladies wod WEAK SKILL, MAY I SUGGEST TOE TO BAR AND PROGRESSIONS TO GET THERE? OR A MISSED STRENGTH ? “WOD” “WENDY” 200m Run with MB 30 hollow rocks / 15 banded pulls 400m Row /run MB 25 side to side kettle bell swings 200m Run MB 20 Push-ups/snake 150 Double Unders 300 […]
Wednesday December 12 2018
Mobility tonight …. lets do this Warm up Banded leg work plus hamstring ball roll pec and peck minor with ball Line drills coaches teach hang power clean and Jerk no split STRENGTH Sumo Deadlifts or Split Squat with back foot on a low bench alternate with 10 side to side slam ball tosses […]
Tuesday December 11 2018
SOME OF THE BOYS OF CROSSFIT 25 MINUTE Chipper 10 target burpees.. use rig or rings 20 lateral deadlift jumps ( with toe touch)or side to side lunges) 20 K B windmills 30 weighted side step ups….. hold weight in a goblet position, shoulders back…. come to full extension 200 […]
Monday December 10 2018
THE GIRLS OF CFSS BENCH MARK FUN !! FRAN MEETS KELLY 21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups Complete 21 thrusters and 21 pull-ups, then 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups, as fast as possible. “Fran” is arguably the most famous of the original six CrossFit “Girls” WODs. It […]
Sunday December 9 2018
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues […]
December 8 2018
PARTY TIME TONIGHT …. SEE YOU ALL THERE !! MERRY CHRISTMAS FROM MY FAMILY TO YOURS Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the a section of the cardio when switch back to where you left off in the wod! […]
Friday December 7 2018
CFSS XMAS PARTY TOMORROW OH YA ! 18.5 PLUS WOD OR STRENGTH SECTION warm up 10 bent over dl with dowel showing spine position for rows 20 sec wall sits, with shoulders and elbows pressing into wall 10 ps leg swings 6 raised leg push ups, alternate sides 5 jump knee tucks 10 lunges 10 […]