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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

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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23 Jul 2014

Today was Sarah's last day, she came in like Mary Poppins, helped who she needed to and now she's on to the next one!  Take Care Sarah, come back and visit soon!

Today was Sarah’s last day, she came in like Mary Poppins, helped who she needed to and now she’s on to the next one! Take Care Sarah, come back and visit soon!

TODAY’S WODS

Level I/II

Find heavy 3RM Deadlift (For Today)

3 Rounds

25 Back Ext
15 Burpee Pull-Ups
20 1-arm DB Snatch (30/15#)

steve and miah

TEAM CFSD

A) 15 Minutes of Skill work. Dedicate this time to your weakest skill.

B) Snatch 2,2,2,1,1,1 rest 60 seconds between sets, build in weight each round starting at 60%

C) 21-18-15-12-9-6
Hand release Push ups
Toes to Bar
KBS 1.5

 

SDPD

10 Min Mobility

A1) 25 Meter Sled Push x 5
A2) Renegade Rows 5×5 each arm

B1) Single Leg RDL 3×8
B2) Push-ups 3×10

C) For Time 2K Row
50 Sit-ups

 

WOMEN

10 Min Mobility

A) 3 Sets Not for time:
6 Kipping Pull-ups
30 Second Handstand Hold
20 Reverse Hypers

B) Build to a 1 RM Power Snatch in 15 Min

C) For Time: 1K Row
50 Thrusters 45#
50 Sit-ups
1K Row

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22 Jul 2014

TODAY’S WODS

Level I/II

3 Rounds (not for time)

10 Evil Wheel roll-outs
30 Banded Good Mornings

Practice Double Unders 5-7 mins

For Time

4 Rounds

20 KB Swings
50 Double Unders (100 Singles)
400m Run

 

BW & KB

Tabata Tuesday

Mobility:
15min Trainer led mobility to quads. 20 rolls outer, middle, inner then lacrosse ball outlining each muscle section.

MuscleChainRecruitment/Core:
1 Set Tabata Situps

WOD:
16min Alternating Tabata
-PushUps
-Squats

Note: This is a re-test so refer to previous numbers.

Cooldown- 3min slowwwww row
2min couch stretch per leg

 

TEAM CFSD

A) Weighted Pull up 2.2.2 x 5 rest 10 seconds between mini sets and 75 seconds between sets

B) Power Clean build to a heavy single for the day 20 Min cap from start to finish.

C) 5 Rounds for time
10 Pistols
5 Power Cleans 155/105
10 Burpee Box Jump overs

 

GYMNASTY -The video says it all…GET SOME!

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