Monday April 17 2017
HAPPY EASTER MONDAY FACILITY HAS OPEN GYM TODAY FROM 8:00 AM TILL NOON. NO CLASSES HAPPY EASTER MONDAY FACILITY HAS OPEN GYM TODAY FROM 8:00 AM TILL NOON. NO CLASSES
Author: CrossfitSS
Saturday April 15 2017
Saturday Instructions Saturdays are a day for fun partner workouts. B Partner Workout – For Time PLUS an E4MOM unless your rowing, run 200 m with your mball 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: – Pull-ups – Wall Balls 12, 11, 10, 9, 8, 7, […]
Friday April 14 2017
GYM IS CLOSED GOOD FRIDAY AND EASTER MONDAY …. SEE YOU ALL ON SATURDAY FOR THE 9:00AM FOR OPEN GYM AND 10:00AM WOD AND Tuesday APRIL18.
Thursday April 13 2017
WORKSHOP COMING TO CFSS SIGN UP TODAY ! weak skill 15 or missed strength “sweat fest” or FINISH TEST WEEK, LIST ON BOARD For time: 50 Air Squats 10 Burpees 40 lean backs 10 Burpees 30 Alt Lunges 10 Burpees 20 Kettlebell Swings (53/35) 10 Burpees 30ft Bear Crawl 10 Burpees 20 Kettlebell Swings […]
Thursday April 12 2017
WORKSHOP COMING TO CFSS SIGN UP TODAY ! weak skill 15 or missed strength “sweat fest” For time: 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Alt Lunges 10 Burpees 20 Kettlebell Swings (53/35) 10 Burpees 30ft Bear Crawl 10 Burpees 20 Kettlebell Swings (53/35) 10 Burpees 30 Alt Lunges 10 Burpees […]
Tuesday April 11 2017
Coach Rachel is coaching tonight, Emily in the am Warm up 6 Plank turns and holds 12 banded pull backs 20 side lunges with dowel on 3 points review turkish get ups with a small weight 5 ps 1 rm DB Turkish get up 5 4 3 2 1 1 1 ADVANCED 800m […]
Monday April 10 2017
Happy faces ……love it PRE CLASS WARM UP 400m Jog, Then: 3 Rounds 10 Inchworms 12 Push Ups 15 Mountain Climbers STRENGTH PR week still going on Push press 5 4 3 2 1 1 1 alternate Back rack steps up, AHAP 10 8 6 4 2 step up and down with the same leg, […]
Wednesday April 9 2017
6:00 AM MORNING CROWD warm up 200 m run 20 ps walking lunges with Mb are extensions 10ps pistols, hold onto rig or use small box Mb torso twist 1 RM TEST WEEKS Deadlifts 5 4 3 2 2 when preforming the DL please do not add weight unless you can keep your […]
Saturday April 8 2017
Partner Team Training Day Warm up Surprise, if not raining we are outside Partner WOD 400 meter run/row 100 Kettlebell Swings 400 meter run/row 100 Kettlebell Goblet Squats 400 meter run/row 100 Burpees 400 meter run/row 100 Plate Overhead Walking Lunges (total steps) **Partners perform running together, all other reps are split **Cap workout at […]
Friday April 7 2017
Coach Sarah teaching 6:00am this morning….. get up and join the fun! WARM UP Surprise us Sarah TEST WEEK ME PULL UP AND FRONT SQUAT 5 4 3 2 1 1 1, DO PUSH SET WOD “Fight Gone Bad ” 3 Rounds 1 minute each station -Wall Ball (20/14)MW -Sumo Deadlift […]