Monday December 11 2017

BIG DAY TODAY PICK ONE THEN  DO A 5 K RUN OR PICK TWO AND DO  A 1MILE AFTER, OR DO ALL THREE. no run unless you want to! Nasty stuff Monday Warm up  With Dowel 10 strict press 10 push press 10 push jerks 10 split jerks 10 high hang power snatch 10 standing […]

Saturday December 9 2017

  FUN FUN FUN Partner up…. pick a wod…. do them all… have fun 5 MIN – MINI WODS  WOD 1   15 KB Swings  50 Double Unders/ 100 singles WOD 2  15 Burpees 10 hanging knees to elbows/ 20-30 second bar hangs  WOD 3  20 Box Dips 20 Box step ups  WOD 4  8 […]

Friday December 8 2017

Going to pick a date for January for our second annual CFSS party, watch for the invite on CFSS Constant Contact Newsletter. WARM UP  5-10 depth jumps 20 jumping jacks 30 sec wall sits 20 flutter kicks  10 planks to standing, jump to hand and stand 10 hollow rocks and 10 super man   banded shoulder […]

Thursday December 7 2017

Party pics ….. fun fun fun…. missed everyone Weak SKill  15 min or 1 weak strength wod 1 or 2 x bike 5 min using intervals of 30 seconds sitting and 30 sec standing row 5 min using intervals of 30 seconds AFAS and 30 seconds rowing moderately run to 16 and around block, speed […]

Wednesday December 6 2017

  Mobility and release tonight!! Warm up  S A Q time  Strength Pendlay rows 10 10 10 10 10  A. Three sets for times of: 12 Burpee Box Jumps (24″/20″) 50-Foot Handstand Walk/ 25 HS taps/ 20 sec holds Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: […]

Tuesday December 5 2017

LIFTING CLASS TONIGHT   WARM UP 10 air squats  10 back squats with naked bar 20 sec for roll out for quads and posterior cahin 10 back squats  20 sec roll out 5 bottom ups push up  20 sec holds on bar    Skill:  HSPU 5 x ME SCALED – WORK ON 5 FLITTER KICKS, […]

Monday December 4 2017

BIG DAY TODAY PICK ONE THEN  DO A 5 K RUN OR PICK TWO AND DO  A 1MILE AFTER, OR DO ALL THREE. no run unless you want to! A. Take exactly 10 minutes to build to today’s heavy Push Press, then Exactly 8 minutes to build to today’s heavy Power Jerk, then Exactly 6 […]

Saturday December 2 2017

Warm-up 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, Dumbbells 25/20/15/12/10/8 1 Rope Climbs  11 Box Jumps, 30″ / 24″/MH Partner 2: 200-400m Run with MB, 20# / 14# / MW This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m […]

Friday December 1 2017

  THANK GOODNESS IT’S FRIDAY  Warmup  20 walking straight leg kicks, toe touches 10 staggered stance moving push ups 2x 10 naked bar deadlifts 2x foam roll hamstring,side plank and gluts Use Mike Bergner clean warm up Linda this can be done in teams of 2 if the weights are the similar.   10-9-8-7-6-5-4-3-2-1 reps […]

Thursday November 30 2017

  CROSSFIT RAIN OR SHINE RIGHT ????     WEAK SKILL or Stength 15 OR 30 MINUTES ……PICK TWO IF DOING 30 MINUTES WOD Hill sprints 10 x 15 sec of work 45 sec rest Finisher 10 minutes to find 1 Rm TURKISH GET UP