Monday August 29 2016
Cathy walls rocking her pushups!!! Warm up 2x run 400 banded upper body shoulder warm up 10 goublet squats 10 side to side low lunges 2x duck walk banded leg and ankle release foam or ball roll lats and upper traps and forearms STRENGTH Take 12 minutes to find your 5 REP MAX FRONT SQUAT […]
Saturday August 27 2016
Meet your new coach for Thursdays and Saturdays….Cameron, part of the competative program and CF Level 1 coach Warm up 2x Outside 10 walking lunges and run 100 meters 10 walking lunges with a torso twist 100 m back peddle 200 m run Teams of 3 Divide work evenly with one athlete working at a […]
Friday August 26 2016
Some of the 6:00am morning crew………Great job on those unbanded dips Warm up 2x 10ps single leg walking deadlfts foam roll hamstring 10 hollow rock 10 superman holds 5 depth jumps plus high jump banded shoulder warm up work 3 positions..red bands Strength look in your book at your last PR Deadlifts 5 4 3 […]
Thursday August 25 2016
weak skill 15 to 30 min……If doing 30 pick 2 weak skills Every 4:00min for 5 sets – goal is best sustainable pace: 40 row calories + Not for time: 400-800m sandbag carry, switch sides every 100m
Wednesday August 24 2016
Warm up 2x Start with run 600 m to 16 and back then 2 rounds 10 ps double moutian climbers duck walk 2x 10 hanging shoulder retractions Mobility for shoulder STRENGTH Strict Ring Dips/ bench 4 x 5 Seated Dumbbell OH -Press 4 x 10 (light) Lateral Delt Raise 4 x 10 (light) WOD 1 […]
Tuesday August 23 2016
One of our CFSS Teens rocking this squat…. Looking good Josh! Warmup 200 m run on floor in frog position 10 arm extension R@L ball roll lats and upper trap 10 squat jumps 2 burpees 20 sec straight arm ring holds Strength Hang Squat Cleans/ alternative to clean is KETTLEBELLS 3 x 3 @ 50% […]
Monday August 22 2016
WEAR SOCKS TODAY Warm up 10 goublet squats with 3 point contact 10 double bounce moutian climbers with 2 sec hold each leg banded pulls, pushes and medial raises corner hip and ankle release with bands 1 min each position Strength A) Back Squat 4×4 @ 70%, 1×3 @ 75%, 2×2 @ 80%, 1×1 @ […]
Saturday August 20 2016
Team of 2-3 working together AMRAP 6 minutes 50 Double Unders 100 single skips 20 Wallballs Rest 1 min AMRAP 6 minutes 50 Double Unders or 100 single skips 20 Box Jumps Rest 1 min AMRAP 6 minutes 100 Single Skips 20 Slam ball Rest 1 min AMRAP 6 minutes 25 Double Unders or 50 […]
Friday August 19 2016
WARM UP 10 seated shoulder retractions 10 seated shoulder retractions plus hip lift 20 sec hold with hips up 10 burpees 2 cartwheels 5 depth jumps 5 clean jumps STRENGTH Alternate Front Squat and DB Bench press use SB or Bench 4sets x 9reps @ 70% hold 3 sec at BOTTOM WOD # 1 “5 […]
Thursday August 18 2016
WEAK SKILL 15 OR 30 MINUTES ……PICK TWO IF DOING 30 MINUTES WOD Hill sprints 10 x 15 sec of work 45 sec rest