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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

Fri / 18 Apr 2014

Team CFSD -No time like the present to take it to the next level and start training to get to the next level.  If you’d like to be a part of what’s going on at CFSD come this Saturday @ 0830, be prepared to workout as well!

Old Team CFSD Video

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Oldie but Goodie…some surge players here!

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TODAY’S WODS

Level I

Trainer Led Warm-Up

5×15 sec Ring Support, Rest 45 secs between

5×15 sec Wall Handstand, Rest 45 secs between

AMRAP in 10 mins

8 KTE
8 DB Thrusters (30/20#)
12 DB Walking Lunges (30/20#)

 

Level II

10-15 Min Mobility to posterior, traps, and biceps

A1) Deadlift 4×9 @ 50% of 1RM
Rest 30 seconds
A2) HS Hold 4×90 Seconds
Rest 1 Min

B) For Time: 20 Alternating DB Snatch
25 Box Jumps 24/20
30 Wall Balls
35 Cal Row
30 Wall Balls
25 Box Jumps
20 Alternating DB Snatch

 

BW & KB

Mobility:
15min Trainer led mobility to scap/upper shoulder/lower neck-assignment-see video
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MuscleChainRectuitment/Core:
3min Planche Support holds on bench (hold bench underneath while waist down is off bench, flex glutes fully and lift waist down slightly above parallel, point toes.

WOD:
3rds for time

-750m Row
-5 MuscleUps or 20 Ring Rows
-20 Banded GoodMorn
-30 SitUps

Time cap 23min

Trainer led coocldown&stretch

 

SDPD

10-15 Min Mobility

A1) DB Press 5×10 @3010 TEMPO
A2) Med Ball Twist 5×20

B) 4 Rounds For Time
10 Burpees
15 KBS
20 Sit-ups
100 Single Unders

 

WOMEN

10 Min Mobility

A1) Weighted Reverse Lunge 4×8
A2) Dragon Flags 4×3

B) AMRAP 15 MIN
200 Meter Row
30 Step OH Walking Lunge 35#
10 Pull-ups

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Thu / Apr 17 2014

barbie

TODAY’S WODS

Level I

Mobility Work ~15 mins

7×3 Strict Pull-Ups -OR- Ring Rows, rest 90 secs between sets

7x50m Sprint Corner to door, rest is your walk back to the corner +20-30 secs.

 

Level II

10-15 MIN Mobility

A) 3 Sets
50 Double Unders
10 HSPU
30 Second L-sit

B) 5 Rounds for Time:
400 Meter Run
3 Wall Walks
30 Step Weight OH Walking Lunge 45/35#
8 TTB

 

BW & KB

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Mobility:
-15min Trainer led mobility to quads
Use roller to 3 major sections then pinpoint w/ ball to problem areas. Conduct 1min couch stretch per leg

MuscleChainRecruitment/Core:
2min L-sit on Rings (or GHD if needed)

WOD:

Conduct 5 all out sprints from pole to door
-This is an all out effort. Walk back to pole then re-start

Recover

Then for time
HSPU 10-9-8-7-6-5-4-3-2-1
WallBall 1-2-3-4-5-6-7-8-9-10

Trainer led cooldown&stretch lacrosse ball to shoulder and roller to quads

 

GYMNASTY

Progressions for:

Handstand, Manna

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Wed / Apr 16 2014

Test Week next week……for the BW & KB class!

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TODAY’S WODS

Level I

Burgener Warm-Up

Accumulate 3 mins in a HS

Review Hang Snatch

EMOM for 10 mins 2 Hang Snatch

6 Rounds for time

10 OHS
15 Push-Ups
30 Double Unders (90 Singles)

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Level II

10-15 Min Mobility

A1) Bench Press 7/5/3/7/5/3
Rest 1 Min
A2) KBS 6×10
Rest 1 Min

B) EMOM FOR 10 MIN
1 Muscle ups or 3 CTB
20 Double Unders

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BW & KB

Mobility:
-5min Glute mobility
-10min Trainer led hip mobility-frontal and posterior distraction

MuscleChainRecruitment/Core:
-1 Set mx russian twists
-50 Hamstring heel extensions per leg

WOD:
6rds for time

-400m Run
-30 Double Unders
-5 L PullUps (or hardest variant)

Trainer led cooldown&stretch- psoas

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SDPD

10 MIN MOBILITY

A1) RDL 4×8
A2) Hyper Extensions 4×15

B) 5 Rounds
30 Seconds Tuck Hold
20 Banded Goodmornings
200 Meter Row

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WOMEN

10 Min Mobility

A1) RDL 4×8
A2) DB Bentover Row 4×8

B)10 Min Skillwork on Hang Power Clean and Jerk

C) For Time: 200 Sit-ups
30 Banded Goodmornings
25 Back Extensions
20 Push-ups
15 Each Leg Walking Lunge

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