Thursday April 27 2017
Weak skill or missed Strength wod 2) EMOM – 5 TOTAL ROUNDS (15 MINUTES TOTAL) Minute 1 sled pull/ push 100 meters Minute 2 double kettlebell front rack carry x 100 m minute 3 21/15 calorie row
Author: CrossfitSS
Friday April 27 2017
Last weekend before CFSS starts the no SUGAR NO ALCOHOL month of May…… WHY ALCOHOL??? …IT’S FULL OF PROCESSED SUGAR Sign up and support the other peeps doing it with you! There will be some guidelines for foods on the board and get a good paleo cookbook and please share recipes with us […]
Wednesday April 26 2017
Mobility tonight …..YA!!! Warm up 20 Single leg walking dl 100 ft back pedals 100 SS 20 single leg hops STRENGTH Deadlifts 3-3-3-3-3 Complete 6 Strict Handstand Push-Ups in between each set (5 sets)worked on this yesterday WOD “Sweat fest #2 ” 3 Rounds for Time: 400 Meter Run/200 m run 30 Double Unders/ 100 single […]
Tuesday April 25 2017
LIFTING CLASS TONIGHT Summer is on # 9 of the HS WALK progressions fun fun fun Warm up 8 hanging shoulder retraction 8 hanging lat pulls 8 swing using above muscles 1 wall walk and hold 30 sec banded shoulder work SKILL Handstand Walks, green is scaled and red is advanced…. DO NOT go to […]
Monday April 24 2017
ORIGIANL JOES OUTING PRE CLASS WARM UP 400m Jog, Then: 2X 20 Inchworms + 1 Push Up 15 Ring Rows STRENGTH BENCH Press – 3 3 3 3 3 3 , look up your 3 rm – High Tempo Alt with Max effort pull ups, record new score METCON 5 Rounds 20 KBSwings (55/35) […]
Saturday April 22 2017
TEAM TRAINING WARM UP – SURPRISE 25 x 25 meter shuttle run (25 meters down and 25 meters back is 1 rep) 3 feet in 1 meter or 1 large walking step 3 rounds for time 25 Heavy Wall Balls – 25 Strict Pull-ups 25 x 25 meter shuttle run (25 meters down and 25 […]
Friday April 21 2017
PRE CLASS WARM UP 1000m Row 20 Deadlifts (45/35)15/25 15 Front Squats (45/35) 20 Push Press (45/35) Coaches teach moves with dowel Strength take 15-20 to find your 1rm snatch alternative is kettle bell swing OLY LIFTING 7m EMOM, if you find there is too much time in-between please do bar burpees..fun fun fun […]
April 20 2017
Hey I wanted to send one final reminder that the early bird price for The Movement Fix Workshop coming to Vancouver, BC ends tomorrow! Details and registration for the event can be found here: http://themovementfix.com/vancouver-bc-2017/ Have a great weekend, Ryan MESSAGE FROM RYAN EARLY BIRD SPECIAL ENDS TOMORROW PLEASE SIGN UP NEED TO FILL 4 MORE SPOTS
Wednesday April 19 2017
Mobility and release class today…….. Is anyone tight? Warm up Dbell windmills 5 ps Dumbbell Windmill – YouTube ▶ 0:28 https://www.youtube.com/watch?v=2r0a2QE_CFM 12 single leg bicep curls switch after 6 12 renegade rows 12 pull overs, lying down active mobility for legs and arm extension Strength 5 4 3 2 11 Clean & Jerks change weights […]
Tuesday April 18 2017
LIFTING CLASS TONIGHT, COME OUT LEARN YOUR LIFTS Warm us up Emily 🙂 STRENTGH O/H SQUATS 5 4 3 2 2 2 / front or back squats ALTERNATE WITH 10 KETTLEBELL SWING (RUSSIAN) WOD 3 rds 5 pull ups/ rings/ bands 10 box pistols 200 m run 3rds 10 wall balls/MW 10 slam balls/MW […]