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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

Happy Halloween!

HAPPY HALLOWEEN:  Costumes more than welcome today!

pumpkin

 

THE CFSD HELEN CHALLENGE is COMING…

“Helen”
3 Rounds
400m run
21 KB Swings (Russian) 1.5/1 pood
12 Pull Ups

ANYONE can and should do this….

This is an INTERNAL Competition (CFSD Members ONLY)

To participate you MUST register, there is a sign in sheet at the gym

-OR-

You can Register HERE

GRAND PRIZE for Most Improved!

PRIZES for Best Performances as well.

Prelims on 13 Dec, #getchamindright

Cost $30 (w/$20 going toward prize pool)

AGAIN Register HERE!

george

TODAY’S WODS

Level I/II

(ME) Shoulder Press
5-5-5-3-3-3

12 min AMRAP

20 OH Walking Lunges (empty barbell)
10 Renegade Rows (w/DB’s – push-up, row (L), row (R), push up to stand = 1)

kyesha

BW & KB

Mobility 5 min to any problem area
10 min to Hamstring progression

MCR/CORE 150 Hip Ext (not for time)

WOD 23 min AMRAP

500m Row
5 Burpees
10 SDHP
20 Lunges

dip

LADIES

Warm-up: 3 sets
30 seconds Hollow Rocks
30 second nose to wall handstand
1 trip inchworm

A)Front Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 90
Set 6 – 3 reps @ 85%
Set 7 – 5 reps @ 80%

B) EMOM FOR 15 MIN
MIN 1: 30 Second Tire Flip
MIN 2: 45 Second Shoot Throughs
MIN 3: 30 Second Goblet Squat 1.5 pood

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Thu / 30 Oct 2014

TODAY’S WODS

Level I/II

20 min Mobility

4 Rounds

20 Wall Ball
60 secs aggregate Plank Hold

 

TEAM CFSD

A) Handstand work

B) Clean 1RM GO BIG!

C) Amanda
9-6-3
Squat Snatch 135/95
Muscle up

 

BW & KB

Mobility:
-5min Lacrosse ball to chest
-10min any squat inhibitor

MCR/Core:
150 V-ups not for time

WOD:
For time

-800m Run
-150 Squats
-75 PushUps
-400m Run
-75 Squats
-50 PushUps

 

GYMNASTY

Foundations + Full Shoulder Prep/Mobility

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Wed / 29 Oct 2014

TODAY’S WODS

Level I/II

(ME) Front Squat
5-5-5-3-3-3

For Time

400m Backwards Run
50 Dips
50 Back Extension (weighted if possible)
400m Backwards Run

 

BW & KB

Mobility:
-5min on any problem area
-10min to lats

MCR/Core:
1-2min aggregate side holds

WOD:
21min AMRAP

-15 Box Jumps
-5 L-Pullups
-Farmer Carry (pole and back)

 

TEAM CFSD

A)Gymnastic Work

B) 1 RM Press 15 Min Max

C) Every 3 Min x 4
Row 250
6 Strict HSPU
10 Wallball

 

LADIES

10 Min Shoulder Mobility-ROLL OUT YOUR SHOULDERS!!

A1)BB RDL 3×10(TEMPO 31X1)
A2)BB Ab Roll out 3×8-10
A3)Single Arm DB Bent-over Row 3×10 each arm
A4)Hip Extensions 3×25

Rest as needed between sets

AMRAP 10 MIN
10 Goblet Squats 1.5
20 Banded Goodmornings

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