Thursday January 31 2019

      Weak skill Pulls up, rope climb, HSPU    3 rounds for time of: 1 minute of L-sit hold from the ground 2 minutes holding a handstand 500-m row Post time to comments.

Wednesday January 30 2019

Wednesday release and mobility class at 6:00 pm be there !   Warm up  5 Broad jumps to fast feet backwards  10 plank to toe touch 10 kneeling on all fours, with knees up Kettlebell pull though T-Planks rotations from full arm  10 downdog REVIEW SNATCH …. Christine Girard warm up 🙂 10m EMOM 3 […]

Tuesday January 29 2019

  Finish up 1 rm work   MetCon 7 Rounds – 2m Rest Between Rounds 200m Run 30 Air Squats Advanced 7 Rounds – 2m Rest Between Rounds 30 Pistols (15/15) Simple and effective. Mark out a 200m course and get to work at home or the nearest park!

Monday January 28 2019

  Ya! its that time again! We roll into CF’s competitive season.  CFSS partakes in the opens as its fun and there is a great scaled down version.  Sign up today!  Ask us for details. Okay time to look in your books and see what your 3 rm Bench press is?  Try to PR it […]

Sunday fun day January 27 2019

  Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, […]

Saturday January 26 2019

Partners of 2 Amrap 3 minutes : Partner 1 : Row 250 meters Partner 2 : Hold 2 kettlebells in an Overhead Position …. body is tight and super straight arms In time remaining: MAX Wall Balls (20/14) Together Amrap 3 Minutes : Partner 2 : Row 250 meters Partner 1 : Hold 2 kettlebells in […]

Friday January 25 2019

  KETTLEBELL CORE FUN     WARM UP 10 SL good mornings.. back foot on wall 10 SL push ups  10 ps lunge chop with KBELl on Diagonal 10 weighted pull overs in Hollow rock     Strength  CHECK IN FOR 1 RM’S …. LET YOUR COACH KNOW WHERE YOU ARE AND WHAT YOU HAVE […]

Thursday January 24 2019

  SURPRISE ROPE TRAIING TODAY !!   WOD 10 MIN ME ROPE CLIMBS THEN   FUN FUN FUN GETTING OUR MAX EFFORT IN FOR THE MONTH PICK ONE OR MORE. PLEASE ADD TO YOUR LIST OF MUST DO’S FOR MONTH OF JANUARY 400 M RUN 600 M RUN 1 KM 5KM HILL, MARINE DRIVE   […]

Wednesday January 23 2019

  Warm up 5 tempo push ups 3/0/2 10 T-Spine rotation  10 Toe Taps… in plank reach opposite toe 10 ps Bottom up press with kb  2 min on rig in squat position  banded ankle release  Strentgh missed one or Back squats   5 4 3 2 1 1 1   NFT METCON 7 min […]

Monday January 21 2019

      Warm up 10 sp single leg bounds.. stick  your move before starting again 2x Latereal bear crawl with a cone or yoga block on your back… if it falls 2 burpees 10 total Kettlebell pulls.  on all fours with knees lifted off the ground an inch. Pulling KB sideways 5 wall walks […]