WEDNESDAY RELEASE DAY ….. OH YA WARM UP 20 side to side lunges 10 ring rows 10 bend over band pulls 10 band extenstions 10 band torso twists review chopper Strength 5 x 6 Box step up with a bar in the back rack position/ 15/25/35/45 /55+ alternate with 5 bottom up push ups […]
LIFTING CLASS TONIGHT WITH OUR lovely RACHEL! EMILY TEACHES AT 9:00AM …DO BOTH CLASSES Warm up 10 banded good mornings 10 banded pull backs 10 naked bar DL foam roll posterior chain 10 naked bar DL 400 m run with small mb A. EMOM 16 x minutes (4 sets of each) Station […]
HAPPY BIRTHDAY BEAUTIFUL LADY INSIDE AND OUT! CFSS WOULD NOT BE THE SAME WITHOUT YOU AND YOUR DRIVING FORCE, SMILING FACE, ALL WHILE ENCOURAGING EVERYONE TO FINISH THAT LAST REP! BIRTHDAY BUMPS ARE ????? WARM UP 10 Banded pull backs chest openers 10 seated 10 lifting your butt 20 sec hold in reverse plank 10ps […]
SATURDAY FUN DAY IF YOU NEED TO BE JUDGED PLEASE ORGANIZE WITH A CFSS JUDGE. Teams of 2 or 3 …….this workout involves sleds !!! While 1 team mate is doing the wod below the other team mate is pulling the sled 200 m then switch 10 Handstand Pushups/ WALL WALKS 20 Burpees 2 […]
Some new faces at CFSS, Nikki and Tracy and see more fancy pants! Welcome ladies. STRENGTH Hang Squat Snatch or clean 5 – 5 – 5 – 5 – 5 *In between sets perform 3-5 Ring Dips Perform as many warm-up sets as needed… Record heaviest 5 sets WOD “MORE SWEAT” 7 Rounds for […]
Throwback Friday STRENGTH Hang Squat Snatch or clean 5 – 5 – 5 – 5 – 5 *In between sets perform 3-5 Ring Dips Perform as many warm-up sets as needed… Record heaviest 5 sets WOD “MORE SWEAT” “PHAE” 7 Rounds for time: 10 Wall Balls (20/14)MW 3 Pull Ups 3 Burpees 3 Push Press […]
MOBILITY TONIGHT BE THERE…… OR BE TIGHT! STRENGTH Split Jerk 10 x 1 @ 85% WOD 4 Rounds for time: 10 Wall Balls 6 Handstand Push Ups 30 Double Under’s Assessary Stability ball the fab 5 core workout 10 reps do 3-4 times Push up on ball Hypers extension on ball reverse hyper knee tucks […]
TEENS CLASS TODAY AND 17.2 WILL BE ANNOUNCED AT 5:00PM!!!! YIPPY WEAK SKILL OR MISSED STRENTGH 15 OR 30 MIN “WOD” “GHOST” ONE OF MY FAVOURITES, SEE YOU THURSDAY AND FIND OUT!
Christine Girard is teaching lifting tonight…Emily at 9:00am do both wods today ! Warm up 5 ps side planks with rotation 20 reserve lunge kicks 5 depth jumps and shuffle backs 10 dowel squats 10 dowel deadlift 10 sitting torso twists and 10 mountain climbers WOD “Sweat Shop” 21 Minute EMOM Minute 1 – A […]
Warm up 2 rounds 5 inch worms with push ups 10 plank rolls, hip move side to side 10 shoulder taps 20 flutter kicks 10 plank jumps, in plank jump to feet and back 20 flutter kicks, hands under butt 400 m run A. Bench Press or Push press *Set 1 – 50% x […]
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