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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

Fri / 24 OCT 2014

swing

TODAY’S WODS

Level I/II

(ME) Zercher Squat
5-5-5-3-3-3

10 Min AMRAP

5 Strict Pull-Up
10 Deck Squats
15 KB Swings

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BW & KB

Mobility:
15min trainer led mobility to calves both front and posterior. Use smear technique for front and lacrosse ball for posterior.

MuscleChainRecruitment/Core:
4sets to failure of
-1 set =from plank position conduct knee to elbow touches (in place running/alternating). Similar to the Thai plank but both arms maintain frontal plank position and belly stays facing the ground. Upon failure go directly onto back and conduct 10-20 sec of crunches. Rest as needed between sets.

Warm up achilles and calves extra and in general try to get a longer than usual warmup in.

Trainer led 5min Review Proper Sprint Technique
YouTube Preview Image

WOD:
conduct 10xSprints (from lightpole to gym entrance). BE SURE to start at the light pole so there is a false flat and so you can actually run through the finish line without the danger of traffic. GO ALL OUT. These serve a purpose so you need to commit to doing them fast with an all out effort. No reason your heels should be touching the ground or arms flapping around like you’re trying to fly. Stay tight and fast.
-Sprint down, walk back, sprint again.

-Make note of time per sprint.

Finisher
-Choice of 70wallballs or 100burpees. Time cap of 5min for finisher.

Take note: 10 all out sprints should leave you feeling this workout. If you feel like you didn’t get tired then you need to re-evaluate effort. Remember to run THROUGH the finish line, NOT TO the finish line. Don’t forget to let your legs slow down naturally. Do not attempt to just lock it up after passing the finish line.

lift

LADIES

A) Warm-up:
2 sets
1 Trip Inch Worm
Max Bent Arm Hang
30 Seconds Hollow Rock

B)Front Squat
5×5 @65% of 1 RM (TEMPO 41X1)

C) AMRAP 15 MIN
ROW 500
10 GHD Sit-ups
30 weighted walking lunges 1pood each hand
30 second Plank hold

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Thur 23 Oct 2014

TODAY’S WODS

Level I/II

Snatch Balance (Technique work)

For Time
2k Row
400m Run /w Medball
20 HeSPU”

 

BW & KB

Mobility:
15min trainer led mobility to the shoulder and surrounding tissues. 5min on wrist mobility/flexibility.

MuscleChainRecruitment/Core:
5×20 Hip Extensions

5-10min Review KB clean

WOD:
10-9-8-7-6-5-4-3-2-1 KB clean (per arm)
1-2-3-4-5-6-7-8-9-10 High Box Step Ups (per leg)

Cap time at 22min

Notes:
->For KB Clean, Use a weight that is a working weight for weak arm.

->Use a higher box than you normally use w/ box jumps, but don’t go so high that its stressing the lower back and hip to step up. High as possible without issues getting onto box. The goal here is to get used to and more comfortable using a higher box.

Trainer led cooldown&stretch

 

TEAM CFSD

A) Coach led warm up

B) Emom 12 Min Clean+Jerk
1 Squat Clean + 2 Split Jerk

C) 3 Min Amrap x 4
3 Deadlifts 315/225
6 Pistols
9 V-ups

Rest 90 seconds between rounds.

 

GYMNASTY

No Gymnastics Today

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Wed / 22 Oct 2014

TODAY’S WODS

Level I/II

(ME) Weighted Pull-Up
5-5-5-3-3-3

3 Rounds

100 Double Unders
25 KB Swings (Russian)
30 Sit-Ups

 

BW & KB

Mobility:
15min trainer led mobility to quads. 5min start with roller, be sure to hit each major portion then move to lacrosse ball and hit each different muscle portion of the quad.

MuscleChainRecruitment/Core:
6min of KtE. Mx effort til you come off bar. Drop and reset each time the minute turns over. If you drop after 15sec, that is your set, wait for the next minute.

WOD:

4rds for time
-500m row
-20pullups
-10 broad jumps

Trainer led cooldown&stretch

 

TEAM CFSD

A) Bench Press 5×10
*Pick a weight that will allow you to get through all the sets. Rest 90 seconds between sets.

B1) 4 x 12 Perfect Push ups
B2) 4 x 8 False grip pull ups

C) It is a surprise!!!!

 

LADIES

A)Warm-up: 2 Sets
30-45 Second Hollow Hold
30 Hip Extensions
30 Reverse Hypers

B) Back Squat X2 Reps
EVERY 2 MIN FOR 12 MIN
SET 1@55%
SET 2@60%
SET 3@65%
SET 4@70%
SET 5 @75%
SET 6@80%

C) TABATA 8(Rounds of each movement)
Jumping Lunges
Sit-ups
Flutter Kicks

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