SATURDAY Team Training August 26 2017
SET CLOCK UP FOR 3 10 MINUTE ROUNDS AND HAVE FUN Teams of 2 WOD 1 10:00 of Rowing One person works. While one person performs 10 V-sits 10 Air Squats, 5 Push-ups.The partner doing the work (sit-ups/push ups/air squats) is the pace setter Teams of 2 WOD 2 10:00 of Running One person works. […]
Friday August 25 2017
Theses crazy cats…..Thank goodness it’s Friday Remember classes start today at 6:00am run 400 test your O/H position then release with ball teres major and miner 2 min per area release pec 1 min per area STRENGTH Push Press tempo 5/0/1 4 4 4 4 4 4 alternate with a yielding ISO. lunge 20 sec […]
Thursday August 24 2017
Releasing outside, waiting for the eclipse …. weak skill or missed strength wod Outdoor functional circuit ladder, hurdles, MB, sandbag, boxes ect.
Wednesday August 23 2017
Release class tonight ! Classes start at 6:00am today …..get an early start to your day and get it over and get it done! Warm up 2x 10 Banded SA presses 10 banded SL pulls 10 PS towel Drags, active glut on standing leg 5 SP SL burpees 5 push ups tempo 3/03 run 400 […]
Tuesday August 22 2017
Lifting tonight Warm up 400 m run 2 min skip then 2x 10 ps SL good morning with dowel, keep non standing leg engaged Yielding ISO holds in lunge position set clock for 20 sec per side. 10 inch worm with push ups warm up for the clean 10m EMOM – 5 ps SL […]
August 21 HAPPY BIRTHDAY SARAH
Happy Birthday Sarah, thank you for working with me for the past 12 YEARS! , being my friend, brainstorming with me when things need an answer, your endless support, always ready to help and never complain! You are a pillar of strength, which I have leaned on in the past. CFSS would never be […]
Saturday August 19 team training
SURPRISE WOD TODAY ….. OH YA !!! HAVE A GREAT WEEKEND EVERYBODY
Friday August 18 2017
LOOKING GOOD GUYS AND THANK GOODNESS IT’S FRIDAY Warm up run 400 m 10 wall sits with arm going in and down wall 1-2 min thorax opener, use Mb and dowel and lean back on mb and move dowel forward and back 1 min each release terre major and minor with small ball …. ouch! […]
Thursday August 17 2017
Warm up surprise weak skill or missed strength 15 min or 30min and skip Metcom Met com Marine drive and back with or without vest, burpees, squats or mb core finish
Wednesday August 16 2017
WEIGHTLIFTING: Every 1.5 minutes for 7 rounds: 1 3-Position Snatch @65% CONDITIONING – “BATTLETOADS” 10 Minute AMRAP: 50 Sit ups 40 Box Jump-overs (24/20) 30 KB Swings (American, 50/35) 20 Wall Ball 10 Burpees