MOBILITY CLASS TONIGHT, BE THERE 🙂 Warm Up 2 rounds: Hawaiian Squats 8 per leg Hollow Body Rock or Hold x 45 sec then 3 rounds 5 Perfect Push Up 2x banded plank walk 5x each direction 10 Jump Squats posterior chain roll and quads 5 min skipping work on weak skip and conditioning 1. […]
Christine is back from pregancy leave and is teaching tonight!!!! Please make a great attempt to be here and train and learn from a world class silver medalist! WARM UP 2X 10 RING ROWS 200 M RUN OR ROW 2 CART WHEELS 2X WALKING LUNGES FOAM ROLL POSTERIOR CHAIN AND QUADS 10 FRONT SQUATS WITH […]
Strenght Bear complex “Bear Complex” CrossFit WOD, Video Demos | WODwell wodwell.com/wod/bear–complex/ Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 … 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: […]
Warm-up 2 Rounds 400m Run 10 Squat 12 Jumping Jack 14 Lunge Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits 100 jumping jacks 90 DUs […]
Michelle is competing this weekend at the Can West Games…..Michelle has worked very hard to get here and please make some time this weekend to go cheer her on! Hook up with other CFSS peeps and make a day of it!! All info is below! Compete times are : Saturday 9:40am,12:40pm and 3:00pm Sunday […]
warm up light to moderate sized dbells 10 air squats 10 ring rows single arm 5 per side 100 m back pedel 20 alternating bicep curls 10 side raises 10 bent over rear deltoid raises Crossfit Bear Complex – YouTube ▶ 4:04 https://www.youtube.com/watch?v=Laa7BJHJWrw Strenght ‘BEAR COMPLEX” taught 2 different ways 5 Rounds For Load Complete […]
Release class tonight ….be there !!!! Warm up 5ps single leg DL foam roll hamstring 10 naked bar DL foam roll lats 5 push up, bottom up review skills Strength Deadlift x 5 Warm up to challenging weight for 5 reps and attempt to maintain across all sets. EM x 6: Power Clean + Push […]
Book today with Sheana for Phsyio and Emily for Massage!! Training takes a toll on your body, regular upkeep is essential if you want to stay away from injuries and overtraining. We have these services at CFSS so we can train smarter. Warm up 2 -3 x 6 S A pushups use snake option if […]
STRENGTH 5 rds 3 DEADLIFTS ** 5-8 STRICT RING DIPS (advanced athletes may MU into each set) use box or matador **NO DROPPING AT TOP OF DEADLIFT (build up weight over 5 sets) WOD “OLDIE BUT GOODIE” 5 sets – 2 minutes rest between sets In 2 minutes complete: 3 HANG POWER CLEANS (135/95)/ MW […]
HAPPY BIRTHDAY NATALIE….SPARTAN SURVIVOR…HOPE YOU LIKE YOUR BIRTHDAY WOD!!! ITS AND OLDIE BUT A GOODIE!
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