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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

Tue Sept 2, 2014

How is it already September??!

TODAY’S WODS

Level I/II

3 Rounds (not for time)

Overhead squat x 5
Sots press x 5
Heaving snatch balance x 10

15min AMRAP

300m row
10 Ground to overhead 45/25 plates
20 lateral jumps over parallette

 

TEAM CFSD

A) EMOM 10 Minutes Snatch x 2
Minutes 0-3 65-70$%
Minutes 4-6 70-80%
Minute 7-9 78-85%
Minute 10 80-90%

B) 3 x 5 Snatch High Pull @90%+
No Dropping until the set is over
Squeeze the Traps at the top!

C) 12-9-6
Power Snatch 135/85
TTB
Burpees over the Bar
*This is a sprint done AS FAST AS POSSIBLE!!!

 

GYMNASTY

15-20 mins Handstand Progression work

HBP, PL, SLS, FL progressions

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Labor Day 2014

Happy Labor Day

Enjoy it if you are fortunate enough to get the day off!  Remember there is only ONE WOD today at 11am.

labor_day-rosie

TODAY’S WOD

Level I/II

A) L1
Mobility:
-15min Head to Toe Trainer led mobility
-1 set Tabata Situps

-or-

B) L2
Strength:
OHS- 5×3

==============================

WOD:

Partner Up- Integrity is a Virtue
Together partners will complete the following 23min AMRAP
5-PullUps/2-strict chin-ups
10-PushUps
20-Lunges (in place)
Kicker- Each Partner must complete 1 lap farmer carry 1/1.5pood

PENALTY- each time stopping the farmer conduct 5 jumping squats w/ 20JumpingSquat cap

One partner starts w/ farmer carry while other partner works. Upon completing lap the other partner begins their farmer carry. If both complete carry within time limit then continue with the 5-10-20 until time limit reached…. Partners with most total rounds combined are winners!

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Fri / Aug 29 2014

TODAY’S WODS

Level I/II

Max Effort Pull-Ups
5-5-5-3-3-3

“Fight Gone Bad”

3 Rounds
1 min @ ea station
1 min rest after each round

Wall Ball
High Hang Muscle Sn (Empty Bar)
Box Jump
Push Press
Row (for calories)

 

SDPD

WARM-up:
3 Sets
45 Seconds Plank hold
1trip inch worm
5 TEMPO 4111Ring Rows

A) Build to a 5 RM Bench Press

B) “Dirty Thirty”

 

LADIES

A) Build to a 1RM Front Squat

B) “Filthy Fifty”

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