Release class tonight see you all there Strength Bench Press, look in your books for your 5 rm and add some weight 7 x 7 alternate ME hangs from rig, step into the hang position of hold. Arms are in a bicep hold position WOD AMRAP in 20 minutes: 10ps front rack walking lunges […]
One of our favourite men! You Rock Chris Lifting tonight Warm up 3 Rounds 200m Row 12 Air Squats 10 Stiff Leg D/L (45) 8 Push Ups hip and shoulder mobility with bands STRENGTH Back Squat – 5sets ×8reps – Small Increase alternate 10 banded pull backs METCON 5m AMRAP 10 Overhead Squats (135/95)(95/65)(MW) […]
OUR LOVELY SARAH IS COACHING THIS AM AND EMILY IS COACHING TONIGHT WARMUP 3 Rounds 200m Row 12 Air Squats 10 Stiff Leg D/L (45) 8 Push Ups/ 10ps banded clam METCOM 21 15 12 9 3 sec hold front squat MB torso twists on mat METCON 20m EMOM A) 5 Thrusters […]
This is Cathy Walls 2 years ago on her Birthday doing the Spartan for the first time! Cathy it’s a privilege and an honour to call you my friend and see you crush your fitness goals! All at CFSS wish you a happy birthday and love your rock and roll and your […]
TEAM WOD TODAY WOD “Deck of Cards” MAKE 2 OR 4 Teams will draw a card from a pre-shuffled deck. All members of the team will complete the required exercise and reps before another card can be drawn. Hearts- Pushups Diamonds- pull ups Spades- Ball Slams Clubs- Air squats Aces-1 member of the […]
Tracy and Joanna partner woding together…. Looking good ladies Warm up Banded Shoulder work line drills for legs with dowel review all moves WOD 25 reps “Horsepower Complex” Use Kettlebell swings for Snatches for scaled Shoulder issues please use Dbells, do regular grip DL, SA snatches, 2 squats and 1 push press 5 Sets of 5 […]
15 to 30 minutes weak skill, cardio is a weak skill…..just saying! WOD 3-5 rds 8ps Single leg Bicep curls 8ps medial deltoid raises 12-15 rear deltoid raises 12-15 seated shoulder presses 10 ring dips 400 m run
Michelle just chilling in the sun. NO STRETCH CLASS TONIGHT WARM UP 10 lat pull 10 ps single leg deadlifts 10 scapula pulls 10 push ups 400 m run banded hip openers, bands above knee Skill 5 rds do 3-5 reps, lower your body for 3-8seconds Negative pull up rings with parallel grip bicep grip […]
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 […]
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 […]
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