Tuesday June 6 2017
Coach Rachel Hendry a valued CFSS family team member and her achievements are many! Kinesiologist, Olympic lifter, crossfit coach, personal trainer to name a few…. We are very fortunate and grateful to have Rachel on our team. She also has really great stories. Lifting tonight Warm up 5 ps Turkish get ups 10 wall […]
Monday June 5 2017
HAPPY BIRTHDAY MIKE BRUNNER, YOU ARE A VERY WELCOME ADDITION TO OUR CFSS FAMILY AND THANK YOU FOR MAKING EMILY SO HAPPY! YOU ARE A TRUE GENTELMEN AND VERY MOTIVATING FOR OTHERS AND A GREAT ROLE MODEL! BUT YOU STILL GET BIRTHDAY BUMPS!! IT’S A SURPRISE…. SEE YOU ON MONDAY ! Warm up 10 scapula […]
Monday June 4 2017
10 min Bench press 30 seconds on 30 sec rest 5 rds of 6 reps 1 side lunge 1 Strict press 1 side lunge = 1 rep 5 rds of 6 reps 2 back lunges 1 squat WOD 10 Rounds For Time: 5 Squat Clean Thrusters (95/65) 10′ Handstand Walk
Saturday June 3 2017
PARTNER TRAINING For Time 30 min cap, OUTDOOR CURCUIT WARMUP Teams of 2 Divide work evenly with one athlete working at a time. 1500m Row Buy-in (switch every 250m)PARTNER HOLDS PLANK Then 5 Rounds 40 Alternating DB Snatches 35/50 40 SBALL elbow rolls 40 Burpee, mb clean Wallball side toss 40 KB Sumo Deadlift […]
Thursday May 31 2017
Lets do the murph While the Regional are on, thought it was time for a little fun with the workouts to see what some of the wods feel like and compare some of our times with the Athletes competing. Warm up 400 m run line drills hamstring stretch hip openers lunges with torso twists […]
Tuesday May 30 2017
Lifting Class tonight September 2014, Regitta doing a dl 205 lbs Warm up Outside 2x MB throws 1x …easy jog back MB side throws shuffle….1x facing left …easy jog back MB side throws shuffle….1x facing right…easy jog back MB backward throw ……1x…..easy jog back mobility work for cleans and review Skill: 3 position clean, […]
Monday May 29 2017
Happy Birthday Emily Brunner! You are a driving force in life, love and at the facility! You are a main player that keeps everyone motivated, in check, which includes me, and do it in a most professional way. CFSS is a better place because you are in it! BIRTHDAY BUMPS IS “KAREN” 150 […]
Saturday May 27 2017
Come and join us for the “PARTNER WOD” FUN FUN FUN 1,000 meter row/800 m run 100 Goblet Squats 100 Dumbbell 1-arm snatch 100 Dumbbell Thrusters 100 Pushups 400 m back peddle to light and back 100 Goblet Squats 100 Dumbbell 1-arm snatch 100 Dumbbell Thrusters 100 Pushups 1,000 meter row 100 Goblet Squats 100 […]
Friday May 26 2017
OMG throwback friday, found this gem of Michelle Wand September 13 2014 after Helen !!! LOVE IT ! WARM UP 1000m Row/ block run 20 Push Press (45/35) 10 Deadlifts (45/35) mobility for snatch and dl review snatch / use kettlebells if not snacthing OLYMPIC WEIGHTLIFTING Take 15-20 min to find your 1 rm.. Beginners […]
Wednesday May 24 2017
Release class tonight see you all there ! Warm up outside circuit Take 15-20 minutes to find your 1rm Full Clean/ Beginners start from Hang Metcon (AMRAP – Rounds and Reps) 7 min AMRAP: 7 T2B/ Hanging knees up 14 Goblet Squats (53/35)/ MW 90 Singles (or 30 DUs) 5 min AMRAP: 5 […]