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Testimonials

eric

What isn’t there to love about CFSD Athlete Eric R.  genuine, humble, encouraging, and fun-loving.  Eric epitomizes what CFSD is all about, he ALWAYS makes a point to introduce himself to members and visitors alike to make everyone feel at home.
Eric holds it down as one of the most consistent early AM’ers, often getting his [...]

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CFSD SPOTLIGHT ATHLETE -ERIC ROBERTSON

Latest Blog Post

Fri / 19 Dec 2014

TODAY’S WODS

Level I/II

6 mins BOS

100 Banded Good Mornings

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

10 min AMRAP

25 Ground-to-Ovhd (45/25# plate)
40 Walking Lunges (w/plate)
20 Squats (w/plate)

BW & KB

Mobility:
5min to any problem area
10min all about those lats

MCR/Core:
60 GHD situps/150 Situps

WOD:6 Rds for time

-1 Rope Climb
-20 Goblet Squats
-200m Run

Every 2min min complete 4 burpees

LADIES

A) Warm-up: 2 Sets
30 second Hollow Rock
30 seconds each leg couch stretch
20-45 second HS Hold

B) 10 Min to Build to. 2RM Front Squat

C) EMOM FOR 8 MIN
Min 1: 30 Seconds Burpee Box Jump
Min 2: 30 Seconds KTE

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Thu / 18 Dec 2014

TODAY’S WODS

Level I/II

6 mins BOS

Snatch Tech

5×5 OHS
5×3 Press SN Balance
5×3 Heaving SN Balance

30 min AMRAP

Row 50 Cal
150 Double Unders
50 Walking Lunges

 

BW & KB

Mobility
-5min to any limiters of overhead press
-10min lacrosse ball to glutes

MCR/Core
-5-10min handstand practice

WOD
Complete 3 rds of 5min work 1min rest
-5 HSPU
-10 Wall Runs (5 touches ea side)
-15 BoxJumps
-20 Box Step Ups (10ea)

 

TEAM CFSD

A) Handstand work

B) Cleans
5 @ 65%
3 @ 75%
1 @ 85%
5 @ 70%
3 @ 80%
1 @ 90%
1 @ 90%+

C) Front Squat every 2 minutes for 12 minutes.
5 reps @ 75%

Optional conditioning
Prowler push 5 x 40-50 Meters
Only push as long as you can stay explosive

 

GYMNASTY – NO CLASS TODAY…If you have time, space, equip…Work Weighted Disclocates, Bent Arm Hang, and 5 sets of Hollow Rocks, work within your own limitations!

See you next Tues!

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Wed / 17 Dec 2014

CFSD HOLIDAY SKED

Hey everyone, some major Holidays approaching, here is NEXT WEEK’S SKED…

Mon (22nd) and Tue (23rd) – Normal Gym Hours
Wed (Christmas Eve) – One Class @ 11am (12 Days of Christmas WOD)
Thu (Christmas Day) – CLOSED
Fri (26th) – 7am & 11am (these times subject to change, FYI)

joseph

TODAY’S WODS

Level I/II

6 mins BOS

(ME) Squat
3-3-3-1-1-1

3 Rounds

10 DB Clean to Thruster (45/25#)
15 Dips
20 Hip Extensions

 

BW & KB

Mobility:
3min aggregate superman hold

MCR/Core:
50 Back Ext slow

WOD:
23min AMRAP
-800m run/1k row/4min bike
-20 SDHP
-40 DoubleUnders

ron

LADIES

Warm-up: 2 Sets
10-15 Foot HS Walk or 20 Wall Runs
6 Shoot Throughs
45 Second Double Unders

A) 10 MIN to Build to a 2RM Push Press

B) Four Sets Not For Time:
8 Bent-over Reverse DB Fly
10 Bent-over Barbell Row
15-20 Weighted Hip Extensions (2 second hold at the top)
Rest as need

C) AMRAP 7 Min
8 Wallballs 14#
8 KBS 1.5

bill

TEAM CFSD

A) Gymnastics

B) Bench Press 8 x 3 AHAP every 90 seconds

C1) Weighted Dips 6 x 3 AHAP
C2) weighted Supine pull ups 6 x 4

Optional conditioning
3 Rounds for time
25 KBS
Row 20 Cal

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