Tuesday April 30 2019
CATHY WALLS – RMT IN TRAINING Cathy Walls has finished her RMT course and is offering treatments at CFSS. Cathy’s is no stranger to treating patience as she has a medical background being a dental assistant, personal trainer and now has just completed the RMT course. Cathy is still in training until she writes […]
Monday April 29
Super proud of these guys! Another first Competition for all except Stephanie ! Wish I was there to see it and thanks for representing CFSS. Warm up 5 cat cows leaning back 10 plank elbow openers 10 banded pull aparts 10 wall angles 10 lat pulls on rig 2/0/2 tempo 10 goblet lunges side to […]
Sunday April 28 2019
THIS IS THE SIXTHS SUNDAY WOD WE DID FROM 2018. BENCH MARK AND HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY OCTOBER 28 2018. SEE WHAT YOU DID AND RECORD NEW NUMBERS. DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS? BENCH MARK WODS ARE FOR […]
Saturday April 27 2019
PARTNER WODS … SO FUN EMOM every 5 minutes 1 rope climb per person Crossfit Partner WOD 5 rounds of 40 cal row 30 hand release pushups 20 burpees over partner in a plank 10 Dbell power clean + jerk *35 minute time cap *Split up reps as desired. One person works at […]
Friday April 26 2019
Congratulation Summer for Passing your Crossfit Level 1. For those that don’t know, Summer has been an athlete probably around the age of 4 or 5 and has not stopped to this very day. Summer, has been involved in many sport, gymnastics, volleyball, soccer etc. and still plays today and their team just won a […]
Thursday April 25 2019
WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe for success… DON’T […]
Wednesday April 24 2019
Warm up 10 S A pushups 10 goblet squats holding 2 seconds at bottom 10 ring rows or banded rows 10 renegade rows with Dbell Strength: Decline Bench Press 5RM 1×10 1×8 5×5 WOD: 1 “Strict Jackie” 1000m Row 50 Thruster (45/35#) 30 Strict Pull-Up*Assisted Pull-up/Ring Row *Scale: Pull-up/Assisted Pull-up/Ring Row Finisher if time […]
Tuesday April 23 2019
Oh what fun Tuesdays chipper 30 minute AMRAP: 100ft OH plate lunge (45/25lb) 20 push jerks (135/95lb) 30 kb swings (53/35lb) Run 400m 50 box jumps (20/18″)
Monday April 22 2019
Warm up 10ps single leg deadlifts 10 walking lunges with torso rotation 10 MB cleans review snatch 10 minute EMOM: Strength chose 1st 5 minutes: 1 Power clean + 1 hang power clean+2 O/H squats 2nd 5 minutes : 1 Power clean + 4 O/H squats *Start ~50% 1RM and ascend as form allows or […]
Sunday April 21 2019
THIS IS THE FIFTH SUNDAY WOD WE DID FROM 2018. BENCH MARK AND HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY OCTOBER 14 2018. SEE WHAT YOU DID AND RECORD NEW NUMBERS. DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS? BENCH MARK WODS ARE FOR […]