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Testimonials

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CFSD SPOTLIGHT ATHLETE – BILL BROOKS
CFSD is proud to have an athlete like Bill in our ranks.  From a Trainer’s perspective Bill is the kind of athlete that is always improving, always pushing himself, always encouraging those around him, and always open to learning or instruction.  From a Teammate’s perspective  Bill is ever supportive, [...]

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CFSD ATHLETE SPOTLIGHT – BILL BROOKS

Latest Blog Post

19 Sep 2014

brand

TODAY’S WODS

Level I/II

(ME) Bench Press

5-5-5-3-3-3

“Nasty Girls”

3 Rounds For Time

50 Squats
7 Muscle Ups
10 Hang Power Clean (135/95#)

FOR LEVEL I, may scale to:

3 Rounds For Time

50 Squats
14 Ring Rows
21 KB Swings (1.5/1pd)

kiwi

BW & KB

Mobility:
-1min boyfriend stretch to fix yesterday
-5min foam roller to quads
-10min fixing squat limiters (second half of vid)

MCR/Core:
5-10min controlled body lever practice – hands on rail/pole
-create hollow from top and maintain during controlled lowering
-substitute- 75 crunch hollows

WOD:
6 rds for time
-20 wallballs
-15 wallball cleans
-10 pullups

22min timecap

rose

LADIES

A) EVERY 2 Min for 16 Min
3 Push Press
*starting weight is 50% of 1 RM and increase each set by feel

B) EMOM FOR 21 Min
Min1: 30 seconds Thrusters 65#
Min2: 30 seconds underhand grip strict pull-up
Min3: 30 second sprint on Rower

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Thu / Sep 18 2014

ladies

TODAY’S WODS

Level I/II

3×10 high hang muscle snatch
3×5 heaving snatch balance
3×5 tall snatch

3 Rounds

Pull Ups x 20
Dips x 20
Toes to bar x 10

steve

BW  &  KB

Mobility:
10min mobility to frontal hip and hip distraction
5min to any tight portions surrounding shoulders

MCR/Core:
TGU
7 Weakside
3 Strongside

WOD:
6 sprints pole to door

recover

3 rds of 4min work 1min rest

-10 KBDL 2/1.5
-10 BallSlams
-10 DoubleUnders

dak

TEAM CFSD

A) Power Clean + Front Squat + Squat Clean
9 x 1 GO HEAVY

B1) Weighted Dip 8 x 3
Rest 45 Seconds
B2) Hanging Leg Raises 8 x 3

C) 3 Rounds
15 GHD Sit Ups
15 yard HS Walk
15 Steps OH Walking Lunge 135/95

*Compare to 8/4/14

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Wed / 17 Sep 2014

TODAY’S WODS

Level I/II

(ME) Back Squat
5-5-5-3-3-3

“Danny”

AMRAP in 20 mins of:

30 Box Jump (24″)
20 Push Press (115/75#)

BW & KB

Mobility:
-10min Upper Back/Trap
-5min Lats

MCR/Core:
-40 GHD situps/100situps
-40 Hip Ext

WOD:
23min AMRAP
-400m Run/500m Row/2min Bike
-4 WallWalks
-15 Goblet Squats

TEAM CFSD

A) Push Press + jerk
Do 2 push press + 1 jerk x 7

B) Weighted pull ups 5 x 4

C) 150 Double unders
30 burpees
20 push press 135/95
10 thrusters

LADIES

A1) Bulgarian Split Squat 4x 6 each leg (TEMPO 3011)
Only add weight if you can control the tempo.

A2) Ring Push-ups 4x 5
*Pause for a second at the top of each push-up
Rest 60 Seconds after the push-ups

B) EVERY TWO MIN FOR 12 MIN:
2 REPS Shoulder Press
*Increase weight each set

C) FOR TIME: 2K Row
50 Alternating DB Presses
50 KTE

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