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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

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TGIF

TODAY’S WODS

Level I/II

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

3 Rounds

20 DB Sn (45/20#)
15 KTE
Crab Walk (down and back)

 

BW & KB

More Emery Special!!!

 

LADIES

A) Warm-up: 2 Sets
10 Shoot Throughs
30 Back Extensions
45 Seconds each leg couch stretch

B) Front Squat 5@60%
5@70%
3@80%
1@85-90%
1@90-95%
3 Sets of 10Reps @ 70%

C)AMRAP 10 Min
10 Wallballs
20 Russian KBS 1.5

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Thu / 20 Nov 2014

TODAY’S WODS

Level I/II

Clean Pull (work technique)

20 min AMRAP

5 Burpees
1 Rope Climb (5 Strict Pull-Ups -OR- 10 Ring Rows)
30 Double Unders

 

TEAM CFSD

A) Handstand Fun

B) Power Cleans 15 Min to build to a heavy. Then 4 Min max reps at 70%

C) 100 Meter Sprint x 10
*walk back as soon as you get back go again

 

BW & KB

Emery Special!

 

GYMNASTY

Meet at Convention Center Stairs!

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Wed / 18 Nov 2014

TODAY’S WODS

Level I/II

(ME) OHS
3-3-3-1-1-1

“Wash Rinse Repeat”
AMRAP in 12 mins

Min 1: 6 BW Deadlift
Min 2: 15 KB Swings (1.5/1pd)
Min 3: 10 Box Jumps (24/20″)
Min 4: 25 Double Unders
Repeat

 

TEAM CFSD

A) Gymnastics

B) Press Complex x 5
3 Push Press + 3 Push Jerk

C) Jason Special!!!

 

BW & KB

Mobility:
-5min to arms/any problem area
-10min Trainer led mobility to Glutes

MCR/Core:
-10min Planche Progressions

WOD:
5rds for time

-200m Run
-25 WallBalls
-10 ShootThroughs

 

LADIES

Warm-up: 3 Sets
30 seconds Nose to wall HS Hold
5 Negative Ring Dips
20 Double Unders

A) Shoulder Press
EMOM for 10 Min
2 Shoulder Press @ 75-85% of 1RM

B) EVERY 2 Min for 6 Min
10 Push Press at 70-75%of1RM

C) AMRAP 8 MIN
3 HSPU
4 each arm Alternating DB Push Press 25#
6 Burpees

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