2017-05-08 13:57:39 Lifting class tonight …….. Warm up circuit line drill plus CW Shoulder retraction work on rig banded leg work Strength Front Squat Pause 5 sec at bottom 50% 1rm 5 5 5 5 5 Gymnastics Conditioning 3 RFT: 5 strict HSPU or 10 sec holds on wall 10 Burpee Box Jump-overs/ jump ons […]
Christine Girard is coaching Lifting Tonight ….This will be one of the last opportunities to see her before they Move June 10 :(:( Warm up 10 ps single leg walking DL 10 mb push up side to side 10 burpees 10 side to side lunges 2x gym walking hip openers 10 banded good mornings […]
Partner Workout – 30 minute AMRAP ★ 800 meter run (both partners perform) 3 rounds of: 12 pull-ups 24 pushups 48 wall balls 800 meter run (both partners perform) 3 rounds of: – 12 pull-ups – 24 pushups – 48 wall balls 800 meter run (both partners perform) **Cap workout at 30 minutes **Only 1 […]
Wanting more from your training program? Sign up for Christine Girard’s 6 week program for advanced and Beginners Clinic. Details on board and ask me for further info. Warm up …..Choose your MB wisely… this is a warm up 10 mb cleans 200 m run with MB 10 side to side MB push ups […]
We are working on Hypertrophy training for the next 10 days. This means dialing down the weight and building size and definition. Giving the body a break from 1 rm training so when we go back to do them we are stronger. REST DAY OR WEAK SKILL For time: time cap 30 min 21 […]
Mobility class tonight….See everyone there! Warm up 10 Pogo jump progressions 10 small jumps feet together 10 wide jumps feet apart 10 add arm, squat down, rise up on toes and extended arms 10 Pogo jump, land and stand calve stretch on rig foam roll lats back Strength/skill Front Rack Reverse lunge 5 x 8 per […]
YAH!…. IT’S FRIDAY Warm up 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups STRENGTH Incline Bench Press – 5x5x70% 1RM alternate with side goblet lunges 8 ps METCON 15m AMRAP 40 Swings (55/35)MW 50 Double Unders/100 ss 400m Run ADVANCED 15m AMRAP 40 Swings (70/55) 50 Double Unders 400m Run POST CLASS 10m […]
This is the Bride and groom leaving the churn….. so HAPPY !!! Off to Mexico for 2 weeks……YA! WE HAVED WORKED ON OUR 1RM’S…… Strength reps 1-5 for the past 2 weeks….. NOW IT’S TIME TO WORK TO LIGHTENING UP THE WEIGHT AND ADD MORE REPS. START A NEW 2 WEEK CYCLE, USING HYPOTROPHY […]
BEST WISHES TO THESE TWO CUTIES, TODAY IS THEIR WEDDING DAY…….WISHING YOU ALL THE BEST FROM CFSS …….LOVE YOU BOTH COMPLETE PARTNER WORKOUT – 25-30 MINUTE AMRAP **Only 1 partner works at a time during snatches, squats, pushups and pullups. Reps split between partners **Partners perform running and rowing simultaneously (both partners […]
Go Ralph Go Warm up 10 bar shoulder retractions, make sure your body is tight 10 bar lat retractions wall walk and hold for 10-20 sec, body tight 10 – 3 point dowel squats 20 – 3 point side to side lunges with dowel Chooses 2 strength and no Wod or 1 Strength and […]
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