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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

Wed / 26 Nov 2014

Turkey Trot is ON!!!

Have a Happy Thanksgiving tomorrow ALL…last day to GET IT IN Today, until Friday at 11am!

Enter the gym with purpose, then enjoy your Holiday with fam and friends!!

TODAY’S WODS

Level I/II

3 Min Bottom of Squat

(ME) Shoulder Press
3-3-3-1-1-1

21-15-9

Thrusters (95/65#)
Plyo Push-Ups

 

TEAM CFSD

A) Gymnastics

B) Bench 8×3 @80%

C) Turkey Day Gone Bad

 

LADIES

Warm-up: 2 Sets
20 Pass Throughs
10 Shoot Throughs
10 Ring Rows
30 Hip Extensions

A) Back Squat 7×5@ 80%

B) EMOM for 18 Min
Min 1: 30 Seconds Max Hang Power Cleans 95#(scale as needed)
Min 2: 10 Pull-ups or Ring Rows
Min 3: 45 Seconds Sit-ups

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Tue / 25 Nov 2014

Holiday Sked:  Closed Thurs/11am Class Only on Friday

Turkey Trot is ON!!!

TODAY’S WODS

Level I/II

3 mins bottom of squat

Hang Clean Technique Work

“Century Club”

100 KB Swings (1.5/1)
100m Run
100 Push-Ups
100m Run
100 Squats
100m Run

 

GYMNASTY

Progressions, Progressions, Progressions!  We’ll get through as much as we can.

 

TEAM CFSD

A) Handstand Work

B) Snatch x 7
1 Hang Power snatch + 1 Squat Snatch

C) 13 Min cap
Row 20 Calories
30 Wallballs
30 TTB
30 Box Jumps
30 Kbs 1.5/1
30 Burpees
5 Rope climbs

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Mon / 24 Nov 2014

This week’s schedule….

This week we give thanks!  So that our staff can enjoy time with family and friends we will follow this schedule:

Mon-Wed (Normal Class sked)
Thu (Closed) (TURKEY TROT for Father Joe’s….!!)
Fri (One Class at 11am)
Sat (Normal Sked)

 

TODAY’s WODS

Level I/II

*Goal for this cycle, work up to 10 mins in the bottom of a squat

3 Mins bottom of squat

(ME) Deadlift
3-3-3-1-1-1

10 min AMRAP

5 Pull-Ups
10 Dips
15 Squats

 

TEAM CFSD

A) Gymnastics

B) B Street Crippler!!!!!!! (Aush may join you for this…!)

 

LADIES

Warm-up: 2 Sets
45-90 Second HS Hold (Nose to wall if possible)
10 Alternating Pistols
3-5 Negative Pull-ups

A) Back Squat 5×7 @ 75%

B) Shoulder Press EMOM For 8 Min
4-5 Reps @75-85%

C) AMRAP 10 MIN
10 Thrusters 65#
5-10-15 Shuttle Run

 

BW & KB

Mobility:
5-10min Head to Toe trainer led mobility full body w/ roller
5-10min Banded distraction to shoulder

MCR/Core:
2min aggregate L-sit on rings

WOD:
3rounds of 5min AMRAP w/ 1min break between rounds
5min AMRAP
-5 KB/DB thrusters
-5 Ballslams
5min AMRAP
-5 KB/DB PushPress
-5 Broadjump Burpees
5min AMRAP
-5 KB/DB Thrusters
-5 Ballslams

ball slam on soft mat….for the burpee it is a squat burpee (meaning transition through middle and land in proper squat as opposed to unsupported spine prior to jumping, then jump forward rather than up in order to complete broad jump)

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