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Testimonials

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Charli has been such an inspiration to so many at CFSD how could we NOT make her the Spotlight athlete.  We’ve seen Charli grow so much since coming through our doors.  The transformation in all aspects has been amazing to see.  To tell you all about how she did it…Heeeere’s Charli!!

1. Tell us about yourself [...]

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CFSD SPOTLIGHT ATHLETE CHARLI S!

Latest Blog Post

Thur / 24 Apr 2014

TODAY’S WODS

Level I

Burgener Warm-Up x3

Snatch Work ~20 mins

Clean Work ~20 mins

 

Level II

A)Warm-up: Vanquish

B) 5K Row for time

*Spend remainder of time on mobility

 

BW & KB (TEST WEEK DAY FOUR)

Mobility:
15min Trainer led mobility to back.

MuscleChainRecruitment/Core:
3xMx Ring L-sit

WOD:

100KBS for time 2/1.5/1 as heavy as possible, americano vs ruski depending on skill level

PENALTY- Every time the KB touches the ground perform 10 burpees

Trainer led cooldown&stretch

 

TEAM CFSD

A. EMOM for 18 mins

High Hang Snatch x1 (Catch at bottom, no power snatches)

Start with 50% of Snatch 1RM, add weight (at your discretion) at set 4, 7, 10, 12, 15

B. 6×3 Snatch Pulls (not high pulls, just pull through extension and trap shrug)

Sets

1,2 @ 85% Sn 1RM
3,4 @ 95% Sn 1RM
5,6 @ 105% Sn 1RM

C.

Complete in as few sets as possible 100 push-ups (not for time, I want you to GO TO FAILURE on each set, no hand release, keep your bodyline tight, no sagging, the only thing touching the deck at anytime should be hands, chest, and feet…your stomach and thighs should NEVER touch the ground)

 

GYMNASTY

Progressions for:

Handstand, Manna, Straddle Planche

Core Finisher(s)

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Wed / 23 Apr 2014

CFSD Barbell Club -Is at it AGAIN!  This Saturday at CrossFit Fortius, Weigh-in/Check-in starts at 6AM.  Raina, Stephanie and Ron are all competing.  Come on out to show your love!

CrossFit Fortius
4903 Morena Blvd. Suite 1206, San Diego, California 92117

Stephanie

TODAY’S WOD

Level I

Deadlift Find today’s 5RM

“KB Diane”

21-15-9

KB Deadlift (2/1.5 pd)
HSPU

Ron

Level II

10 Min Mobility: Shoulders, Traps, Calves

A) 15-20 Min to Build to a 1Rep Max Clean

B) 45 Seconds Max Hang Squat Cleans 95/65#
Rest 30 Seconds
45 Seconds Max Double Unders
Rest 30 Seconds
45 Seconds Max Pull-ups
Rest 90 Seconds

x3 Rounds

Raina

TEAM CFSD

Active Recovery Day

Row 2,500m

Practice either kipping dips and/or hspu ~20 mins

Mobility work to problem/tight areas at least ~20 mins

 

BW & KB (TEST WEEK DAY THREE)

Mobility:
15min trainer led mobility-follow vid
YouTube Preview Image

MuscleChainRecruitment/Core:
5×10 sloooowwwwww back extensions remember this is to promote proper blood flow and muscle recruitment so take your time.

WOD:

A)
5k row for time… Yes that says 5k
or
2k x2 w/ a 2min break in between sets

B)
1set mx distance farmer carry 2/1.5/1per arm (advice do it inside or out front so as to avoid coming back around block)

trainer led cooldown&stretch-spend some time working on those quads and lower back

 

SDPD

10 Min Mobility

A1) Single Arm DB Press 4×9 each arm
A2) Ring Row 4×9
A3) Bench Dips 4×9
Rest as needed

B) AMRAP 10 MIN
100 METER FARMER Carry 1.5/1
30 Second Side Plank on Left and Right

 

WOMEN

10 Min Mobility

A) Review OHS and Build to a Heavy Single for the day

B) 4 Rounds for Time
20 KBS
10 Pull-ups
1 Min Max Double Unders

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Tuesday / 22 Apr 2014

THE 10 TYPES OF COACHES

TODAY’S WODS

Level I

Review Rope Climb, then 5 ascents

Review Push Press, then Find 3RM

AMRAP in 4 mins

10 Ring Rows
10 Push-Ups

Rest 1 min

AMRAP in 4 mins

10 KB Swings
10 KB SDHP

 

Level II

10 Min Mobility

A) 15-20 Min to build to a 1 Rep Max Split Jerk

B) 3 Rounds for time:
400 Meter Run
20 STO 95/65#

 

BW & KB (TEST WEEK DAY TWO)

15min Trainer led mobility to quads, hips, and shoulders

A)
3 Attempts for mx sprint from light pole to door

B)
16min alternating Tabata

-Pushups
-Squats

rest 2min

optional MuscleChainRecruitment/Core:
3mx superman holds…remember to actually flex full posterior chain, don’t just look up and pick up your toes.

trainer led cooldown&stretch

 

GYMNASTY

Progressions For

Front Lever, Side Lever, Pistol, Hollow Back Press, Rope Climb

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