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Testimonials

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Charli has been such an inspiration to so many at CFSD how could we NOT make her the Spotlight athlete.  We’ve seen Charli grow so much since coming through our doors.  The transformation in all aspects has been amazing to see.  To tell you all about how she did it…Heeeere’s Charli!!

1. Tell us about yourself [...]

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CFSD SPOTLIGHT ATHLETE CHARLI S!

Latest Blog Post

28 Jul 2014

eric

TODAY’S WODS

Level I

Review Barbell Deadlift

10-9-8-7-6-5-4-3-2-1 Reps of

DB Deadlift
DB Floor Press
DB Clean

desi

Level II

“3 Bars of Death”

10-9-8-7-6-5-4-3-2-1 Reps of

Deadlift @ 1.5x Bodyweight
Bench Press @ Bodyweight
Clean @ 0.75x Bodyweight

teal

BW & KB

Mobility:
-10min to any problem area from the weekend
-5min to shoulders

A) 20min EMOM
-TGU 13 weakside, 7strongside
note- 1 sec pause in each position of the movement going up and down

B) Annie
50-40-30-20-10
-double unders
-situps

charli

TEAM CFSD

A) Back Squat 7 x 4 @80% Rest 90 Seconds between sets

B) Hang Snatch 7 x 2 Reps every Minute @70% of 1 RM Snatch 10 Minutes

C) AMRAP 12 Minutes

10 Deadlift 185/125
10 yard Handstand walk or 20 wall runs
200 Meter Run

pete

SDPD

10 Min Mobility

A) 3 Sets
2 TGU
8-10 Ring Row 31X1 TEMPO
10 Goodmornings

B) 5 Rounds
250 M Row
20 Renegade Rows
10 See Saw Press
Rest 90 Seconds

 

Meet Hector, he'll be filling in at times in the morning classes...Only the best for CFSD!!!

Meet Hector, he’ll be filling in at times in the morning classes…Only the best for CFSD!!!

WOMEN

10 Min Mobility

A) 3 Sets (not for time)
3 Kipping Pull-ups
10-15 Foot HS Walk
45 Seconds Hollow Hold

B) Every 2 Min for 20 Min
1 Back Squat-Starting weight is 70% of 1RM

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25 Jul 2014

CF Games!!  They started a few days ago, but the bulk of the competition begins today!  You can stream the Games live if you have Cable on ESPN3.

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TODAY’S WODs

Level I

“DB Bear Complex EMOM”

EMOM for 20 mins complete:

1) 3 DB Deadlifts
2) 3 DB Hang Power Cleans
3) 3 DB Thrusters

*If 3 reps of each is too easy, you may increase weight OR increase reps to 4, 5, or even 6 reps of each exercise…

Level II

“Bear Complex”

5 Rounds, each round consists of completing the following cycle of exercises 7 times through without putting the weights down on the ground at any time during the 7 cycles.

You may rest as necessary between rounds, add weight if technique/capacity allows on subsequent rounds.

Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press

*You may combine the Front Squat + Push Press into a thruster/You may combine Back Squat + Push Press into a behind the neck thruster.

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BW & KB

Mobility:
-5min Head to Toe
-10min tissue surrounding elbow + tricep

MCR/Core:
5-10min planche practice

WOD: Enter your weekend with a clear conscience

23min amrap
-500m row
-15 Step Ups
-10 Shoot-throughs
-5 Ring Dips

 

TEAM CFSD

Active recovery! Do something at an easy pace and spend at least 20-30 minutes on mobility

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SDPD

10 Min Mobility

A1) Farmer Carry 5×50
A2) Hollow Rock 5×45 Seconds

B) For Time: 30 Rope Pulls
30 Second Ring Plank Hold
30 Box Step-ups
30 Second Ring Plank Hold
30 DB Thrusters
30 Second Ring Plank Hold
30 Burpees
30 Second Ring Plank Hold
30 Cal Row
30 Second Ring Plank Hold

 

WOMEN

“Happy Birthday Charli!!”

10 Min Mobility

Buy-in:28 CAL Row
28 Power Cleans
28 Pistols
28 Burpee Pull-ups
28 GHD Sit-ups
28 Ring Dips
28 DB Push Press
28 CAL Row

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Thu 24 Jul 2014

NEW FAN – So it has been H-O-T lately if you didn’t notice…Well it would seem that while I was on Jury Duty, Coach Sal and the Barbell Club decided to take matters into their own hands and pool some funds together to buy the gym a fan.  That is an awesome gesture.

Wanting to get everyone in on it, Sal also offered Team CFSD to get involved, and in an awesome display of generosity Bill “Money Bags” Brooks, paid for the fan HIMSELF!  Bought it, and Luke M brought it to the gym last night!!

So a HUGE thank you to everyone who is willing to put in for this, yet another act of our community that completely humbles me.  You guys all rock!

bill

 

TODAY’S WODs

Level I/II

100 Band Pull Aparts

Level I

“Two-fifths”

25 Box Jumps
25 Jumping Pull-Ups
25 KBS
25 Walking Lunge
25 KTE
25 Push Press
25 Hip Ext
25 Wall Ball
25 Double Under (90 Singles)
25 Burpees

Level II

“This is 40?”

40 Box Jumps
40 Jumping Pull-Ups
40 KBS
40 Walking Lunge
40 KTE
40 Push Press
40 Hip Ext
40 Wall Ball
40 Double Under (90 Singles)
40 Burpees

sam

BW & KB

Mobility:
15min trainer led mobility to upper back/scap area.
-conduct test re-test overhead positioning

MCR/CORE:
-60 V-ups not for time
-5 ladder drills not for time

WOD:
17min AMRAP

-1 rope climb
-farmer carry down and back
-10 goblet squats

jack

TEAM CFSD

A) In no more than 20 minutes establish a 1RM Front squat

B) EMOM 10 Minutes Front Squat at 70-75% x 3

C) Buy In 100 double unders
30 meters front rack walking Lunge 135/95
30 burpees
30 Pull Ups
30 meters front rack walking lunge 135/95

joy

GYMNASTY – Progression work for HS and Press-to-HS + our normal skillz!

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