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 […]

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