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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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Mon 20 Oct 2014

TODAY’S WODS

Level I/II

(ME) Muscle Snatch
3-3-3-1-1-1

12 min AMRAP

10 Thrusters (115/75)
25 Shoot Thru
50 Double Unders

 

BW & KB

Mobility:
15min trainer led mobility to hamstrings. 5min to any sore area from last week.

MuscleChainRecruitment/Core:
5×20 Windshield wipers (LtoR=1, RtoL=1)

WOD:
20min AMRAP
200m run
10 tuck jumps
20kbs 1.5/1 (ruski/americano depending on proficiency)

Trainer led cooldown&stretch

 

TEAM CFSD

A) Warm Up (Coach Led)

B) Squat
1×5 @65%
1×5 @70%
1×3 @75%
1×3 @80%
1×2 @85%
1×1 @90%

C) 4 Rounds for time
5 HSPU (no kip)
10 Ghd Sit Up
20 Kbs 20/1.5
40 Double Unders

 

LADIES

Warm-up: 3 sets
45 second Hollow hold
45 second HS Hold *nose to wall
30 second bent arm hang

A) Front Squat
5×5 @65% of 1 RM

B) 5 Sets:
10 ea Leg Weighted Box Step-up
Rest 15 seconds
15 Reverse Hyper
Rest 30 seconds
30 second L-sit on parallets
Rest 30 seconds

C) If time left over Row 2k

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TGIF 16 OCT 2014

TODAY’S WODS

Level I/II

(ME) Bench Press
5-5-5-3-3-3

“Get Some!”

Tabata BW Front Squat
Rest 3 mins
Tabata BW Deadlift

 

BW & KB

Mobility:
15min Trainer led mobility to hips and lower abdomen-follow vid
YouTube Preview Image
5min mobility to back… You will need that today

MuscleChainRecruitment/Core:
80 hip extensions not for time

Begin wod no later than 30 after

WOD:
5rds for time:

500m row
30 banded GoodMornings
30 Dumbbell/kb PushPress (use weight that is challenging)

cap time at 27min

Trainer led cooldown&stretch-take time to re-relax that back

 

LADIES

Warm-up: 3 Sets
10-15 Ft. HS Walk
6 TEMPO Ring Rows 3010
30 Seconds each side plank hold

A) 5×5 Front Squat @78-80% of 1RM
*The Front Squats will be performed @ TEMPO 21X1

B) AMRAP 15 MIN
8 Strict Pull-ups
10 Front Racked Reverse Lunge 65#
10 GHD Sit-ups
100 Meter Run

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Thur / 16 Oct 2014

Reminder gym closed this weekend due to Gymnastics Seminar!

TODAY’S WODS

Level I/II

(ME) Zercher Squat
5-5-5-3-3-3

http://train.elitefts.com/exercises-by-body-part/glutes-exercises-by-body-part/zercher-squats/

For Time

30 Strict Pull-Ups
50 Ring Dips
50 OVHD Walking BB Lunge
400m Run

 

TEAM CFSD

A) Every 90 seconds for 14 Minutes (9 Sets)
1 Power Clean + 1 Squat clean

B) Weighted Dips 5×3 HEAVY!

C) With a 20 Minute running clock

0-5 Minutes
Run 400
25 Wallballs

5-10 Minutes
15 – 12 – 9
Thrusters 95/65
Pull ups

10 – 20 Minutes
AMRAP
10 Push ups
10 meter HS walk
2 Rope Climbs

 

BW & KB

Mobility:
15min trainer led mobility to shoulders and chest area or any surround sore tissue.

at least 5min flexors/ankle/achilles specific warmup and stretch

MuscleChainRecruitment/Core:

5×10 low-to-high jumps (see below)

Perform 5×10 full extension jumps from a low squat starting position. Get as low as possible without compromising spinal integrity. Extend arms/hands fully above head, jump as high as possible over the line w/ full body extension. To land, re-tuck body in low squat, hands above head and adjust if needed to starting position-go directly into next jump.

Yes, start with you hands above head and as you explode up, launch hands rapidly downward, similar to the motion conducted with an abmat situp. DO NOT DOUBLE PUMP HANDS to initiate jump. Its start hands high, jump hands low, land hands high

Mid/Peak jump, a photo should show you with hips fully open, hands at your side, and toes pointed downward, a fully open frontal plane from toe to chin, hands at your side palms facing backward. Done properly this should force utilization of all muscle groups at some point in movement.

-*For those of you looking to upgrade, you could attempt with parallettes but point is full extension, not to tuck at the top/peak of the jump.

WOD:

AMPRAP 20min

1-Rope Climb
21-Box Jumps
21-Abmat Situps

Trainer led cooldown&stretch-spend time on those flexors

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