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Testimonials

eric

What isn’t there to love about CFSD Athlete Eric R.  genuine, humble, encouraging, and fun-loving.  Eric epitomizes what CFSD is all about, he ALWAYS makes a point to introduce himself to members and visitors alike to make everyone feel at home.
Eric holds it down as one of the most consistent early AM’ers, often getting his […]

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CFSD SPOTLIGHT ATHLETE -ERIC ROBERTSON

Latest Blog Post

Fri / 27 Feb 2015

TODAY’S WOD

Level I

A) Warmup 3

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-Shin to Hang (snatch deadlift)
-Hang to Shrug/HighPull (FULL EXT)
-Shrug/HighPull to Drop (pwr landing) NOT DONE W/ BARBELL
-Hang Muscle Snatch
-Hang Pwr Snatch
-Pwr Snatch
-Snatch Balance (Heaving)
-Snatch Balance (Drop only no heave)
-Snatch Balance (Pressing)
-SOTS Press (OPTIONAL BARBELL)
-OHS
-Hang Squat Snatch
-Snatch (full, shin to squat)

B) Strength/Skill:

L1- 20min EMOM Snatch Balance (pressing) (taken from rack, trainer assigned weight)

C) Conditioning:

For time -12min time cap
● 10 WallWalks (L1)
● 75 WallBalls 20/14

Level II (If you are doing the Open WOD with us on Saturday, do L1 WOD today, go easy)

A) Warmup 3

B) 15.1
AMRAP in 9 mins
15 Toe-To-Bar
10 Deadlift 115/75
5 Snatch 115/75

C) 15.1A (immediately follows 15.1/use same bar)
6 mins to establish 1RM Clean and Jerk

 

BW & KB

Mobility:
10min lat work
5min mid back w/ lacrosse ball

MCR/Core:
3min Elbow Plank (aggregate)

Conditioning:
three 4min amraps w/ 1min rest between each rd

A) Burpees

B) 20 Lunges/ 5 Ring Rows

C) SitUps

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Thu / 26 Feb 2015

TODAY’S WODS

Level I/II

A) CFSD Warmup 1

250m run
30 hip ext
40 lateral squats (get low over time)
10-15 muscle up transitions on lowered rings (weightless/supported/zero pressure or stress)

B) Strength/Skill:

Good Morn
L1- 8×4 45/35
L2- 4x mx reps 95/65

C) Conditioning: for time- (16min time cap)

● 25 Burpees
● 50 BoxJumps 24/20
● 75 PushUps
● 100 Banded Good Morn

 

BW & KB

Mobility:
15min Trainer led mobility to squat inhibitors

MCR/Core:
5-10min ring practice ie skin the cat, etc.

Conditioning:
23min AMRAP
400/500/2min
5 HSPU
10 Goblet Squats
15 SitUps

 

GYMNASTY

Stretch Series #2 + Shoulder Prep

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Fri / 25 Feb 2015

TODAY’S WODS

Level I/II

A) CFSD Warmup 2

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300m row
1min Plank Hold (aggregate)
30sec flexor stretch per leg
10 shoulder press (pvc)
10 pushpress (pvc)
10 pushjerk (pvc)
10 snatch balance-pressing (pvc)

B) Strength/Skill:

L1- Shoulder Press 5×3
L2- PushPress 3-1-1-1-1 mx

C) Conditioning:

15min AMRAP

● 10 OHS 95/55 (L2) 45/35 (L1)
● 10 PullUps
● 200m Run/250m Row/1min Bike (athlete choice)

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BW & KB

Mobility:
10min mobility to flexors
5min mobility to upper/middle quad-instruction in class

MCR/Core:
2min L-sit on Paralettes

Conditioning:
6rds for time w/ 30sec rest between rds

Shuttle run
20 Box Jumps
15 PullUps
10 KB DL

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TEAM CFSD

A) warm up as getting ready for open wod

B) 3 Push press + 2 Push Jerk

C) 3 Min AMRAP x 3
7 Toes to Bar
14 KBS
7 Burpees

Rest 2 minutes Between AMRAPS

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