Friday March 17 2017
Having fun with our matching socks of shame! When you forget your socks you get one of these beauties. Ralph and Chelsea looking good:) 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups or […]
Thursday March 16 2017
Teen Emma rocking her push press Weak Skill or Missed Strength Metcon (Time) 5x500m Row/600 m run – Rest 1 min b/t sets – Core and cond. 3-4 x Fabulous 5 10x Bicep curls 10x tricep kick backs 10 x medial, anterior and posterior deltoid raises
Wednesday March 15 2017
WEDNESDAY RELEASE DAY ….. OH YA WARM UP 20 side to side lunges 10 ring rows 10 bend over band pulls 10 band extenstions 10 band torso twists review chopper Strength 5 x 6 Box step up with a bar in the back rack position/ 15/25/35/45 /55+ alternate with 5 bottom up push ups […]
Tuesday March 14 2017
LIFTING CLASS TONIGHT WITH OUR lovely RACHEL! EMILY TEACHES AT 9:00AM …DO BOTH CLASSES Warm up 10 banded good mornings 10 banded pull backs 10 naked bar DL foam roll posterior chain 10 naked bar DL 400 m run with small mb A. EMOM 16 x minutes (4 sets of each) Station […]
Monday March 13 2017
HAPPY BIRTHDAY BEAUTIFUL LADY INSIDE AND OUT! CFSS WOULD NOT BE THE SAME WITHOUT YOU AND YOUR DRIVING FORCE, SMILING FACE, ALL WHILE ENCOURAGING EVERYONE TO FINISH THAT LAST REP! BIRTHDAY BUMPS ARE ????? WARM UP 10 Banded pull backs chest openers 10 seated 10 lifting your butt 20 sec hold in reverse plank 10ps […]
Saturday March 11 2017
SATURDAY FUN DAY IF YOU NEED TO BE JUDGED PLEASE ORGANIZE WITH A CFSS JUDGE. Teams of 2 or 3 …….this workout involves sleds !!! While 1 team mate is doing the wod below the other team mate is pulling the sled 200 m then switch 10 Handstand Pushups/ WALL WALKS 20 Burpees 2 […]
Friday March 10 2017
Some new faces at CFSS, Nikki and Tracy and see more fancy pants! Welcome ladies. STRENGTH Hang Squat Snatch or clean 5 – 5 – 5 – 5 – 5 *In between sets perform 3-5 Ring Dips Perform as many warm-up sets as needed… Record heaviest 5 sets WOD “MORE SWEAT” 7 Rounds for […]
Friday March 9 2017
Throwback Friday STRENGTH Hang Squat Snatch or clean 5 – 5 – 5 – 5 – 5 *In between sets perform 3-5 Ring Dips Perform as many warm-up sets as needed… Record heaviest 5 sets WOD “MORE SWEAT” “PHAE” 7 Rounds for time: 10 Wall Balls (20/14)MW 3 Pull Ups 3 Burpees 3 Push Press […]
Wendesday March 8 2017
MOBILITY TONIGHT BE THERE…… OR BE TIGHT! STRENGTH Split Jerk 10 x 1 @ 85% WOD 4 Rounds for time: 10 Wall Balls 6 Handstand Push Ups 30 Double Under’s Assessary Stability ball the fab 5 core workout 10 reps do 3-4 times Push up on ball Hypers extension on ball reverse hyper knee tucks […]
Thursday March 2 2016
TEENS CLASS TODAY AND 17.2 WILL BE ANNOUNCED AT 5:00PM!!!! YIPPY WEAK SKILL OR MISSED STRENTGH 15 OR 30 MIN “WOD” “GHOST” ONE OF MY FAVOURITES, SEE YOU THURSDAY AND FIND OUT!