Going to pick a date for January for our second annual CFSS party, watch for the invite on CFSS Constant Contact Newsletter. WARM UP 5-10 depth jumps 20 jumping jacks 30 sec wall sits 20 flutter kicks 10 planks to standing, jump to hand and stand 10 hollow rocks and 10 super man banded shoulder […]
Party pics ….. fun fun fun…. missed everyone Weak SKill 15 min or 1 weak strength wod 1 or 2 x bike 5 min using intervals of 30 seconds sitting and 30 sec standing row 5 min using intervals of 30 seconds AFAS and 30 seconds rowing moderately run to 16 and around block, speed […]
Mobility and release tonight!! Warm up S A Q time Strength Pendlay rows 10 10 10 10 10 A. Three sets for times of: 12 Burpee Box Jumps (24″/20″) 50-Foot Handstand Walk/ 25 HS taps/ 20 sec holds Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: […]
LIFTING CLASS TONIGHT WARM UP 10 air squats 10 back squats with naked bar 20 sec for roll out for quads and posterior cahin 10 back squats 20 sec roll out 5 bottom ups push up 20 sec holds on bar Skill: HSPU 5 x ME SCALED – WORK ON 5 FLITTER KICKS, […]
BIG DAY TODAY PICK ONE THEN DO A 5 K RUN OR PICK TWO AND DO A 1MILE AFTER, OR DO ALL THREE. no run unless you want to! A. Take exactly 10 minutes to build to today’s heavy Push Press, then Exactly 8 minutes to build to today’s heavy Power Jerk, then Exactly 6 […]
Warm-up 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, Dumbbells 25/20/15/12/10/8 1 Rope Climbs 11 Box Jumps, 30″ / 24″/MH Partner 2: 200-400m Run with MB, 20# / 14# / MW This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m […]
THANK GOODNESS IT’S FRIDAY Warmup 20 walking straight leg kicks, toe touches 10 staggered stance moving push ups 2x 10 naked bar deadlifts 2x foam roll hamstring,side plank and gluts Use Mike Bergner clean warm up Linda this can be done in teams of 2 if the weights are the similar. 10-9-8-7-6-5-4-3-2-1 reps […]
CROSSFIT RAIN OR SHINE RIGHT ???? WEAK SKILL or Stength 15 OR 30 MINUTES ……PICK TWO IF DOING 30 MINUTES WOD Hill sprints 10 x 15 sec of work 45 sec rest Finisher 10 minutes to find 1 Rm TURKISH GET UP
Warm up 10 small box jumps 10 raised leg push ups 10 jump squats 10 tricep dips 20 calf raisies 20 planks openers Strenght 10 10 10 10 10, box lunges . weights racked in back position wods FT “Nasty Women” In 4 – 6 Minutes: “FRAN” 21-15-9 Thrusters @ (95/65)/MW Pullups –REST […]
Happy Tuesday Rachel is teaching lifting class tonight……dont miss this ! Warm up Coaches Choice ENDURANCE “Just Row With It” For Time: 1,000 meter Row 2 minute rest For Time: 500 meter Row 2 minute rest For Time: 250 meter Row WOD For Time: Buy in: 100 Double Unders/200 s skips, work on your […]
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