14
Jun

WOD: June 15, 2018. HEAVY DAY!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Today we get to improve upon our olympic lifts and go HEAVY!! Whoop Whoop!! RSVP, let’s do this CFOS Family, stronger together!! WARM-UP: * DROM: Dynamic Range of Motion  * Mobility:  Hips * Bar Warm – Up / Movement Review: Squat Clean CONDITIONING WOD: HEAVY !! #strongertogether Squat Clean 7 x 1 […]

14
Jun

WOD: June 14, 2018. Best EFFORTS!!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Hey CREW!!!! RVSP and challenge your ENDURANCE SKILLZ!! Take this WOD on SOLO or SPLIT WORK within a TEAM, the choice is yours!! Be fearless and jump in with both feet, you can do this! Solo or TEAM, it will be a BLAST!!! WARM-UP: * DROM: Dynamic Range of Motion  * Mobility:  […]

13
Jun

WOD: June 13, 2018. SMILE!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Today is  a FUN ONE, bring your adventurous side and all the positive vibes!! WARM-UP: * DROM: Dynamic Range of Motion  * Mobility:  Shoulders * Bar Warm – Up / Movement Review: Handstand Hold Dead Hang DB Shoulder Press Pull Up CONDITIONING WOD: SKILLZ !! #strongertogether 4 Rounds: 60 sec. Handstand Hold […]

12
Jun

WOD: June 12, 2018. Purple Tuesday!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  OH YEAH!! Let’s get after it!! WEAR YOUR PURPLE & BRING YOUR SMILES!! WARM-UP: * DROM: Dynamic Range of Motion  * Mobility:  Posterior Chain * Bar Warm – Up / Movement Review: Rowing Mechanics  CONDITIONING WOD: Let’s Get After it !! #strongertogether 10 Rounds: 200 Meter Max Effort Row        […]

11
Jun

WOD: June 11, 2018. Happy MONDAY!!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Bring on the NEW WEEK!! Let’s do this CFOS Family!!! WARM-UP: * DROM: Dynamic Range of Motion  * Mobility:  Shoulders * Bar Warm – Up / Movement Review: Thrusters CONDITIONING WOD: DEADLIFTS!! #strongertogether For Time: – 21 reps., Dumbbell Thrusters #55/#35           * Run 400 meters – 18 reps., […]

11
Jun

WOD: June 8, 2018. DEADLIFTS!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Such a great week CREW…. So proud of everyone, let’s finish the week out strong!! WARM-UP: * DROM: Dynamic Range of Motion  * Mobility:  Posterior Chain * Bar Warm – Up / Movement Review: Deadlifts Strict Handstand Push – Up Progressions CONDITIONING WOD: DEADLIFTS!! #strongertogether 3 Rounds….. Run 800 Meter Run 15 reps.,  […]

7
Jun

WOD: June 7, 2018. Recovery DAY!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Wow!! PR City YESTERDAY !!! Great work everyone, way to bring all the best efforts and actions, along with inspiring each other to be better!! #proofisinthepudding Together we are much stronger, and can achieve so much❤😊!! Greater than just ourselves, part of something truly special, that’s pushed us all to be better. […]

5
Jun

WOD: June 6, 2018. HEAVY DAY!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Today we go heavy!! Heavy days are essential to building strength and improving our overall fitness.  Come in with a HUGE SMILE, embrace these opportunities and challenge yourself:)   WARM-UP: * DROM: Dynamic Range of Motion  * Mobility:  Hips * Bar Warm – Up / Movement Review: Back Squat Strength – Heavy Day: […]

4
Jun

WOD: June 5, 2018. OH YEAH!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Okay LUVS!! Let’s bring our BEST EFFORT today!! #strongertogether RSVP for the WEEK, going to be GREAT… Summer is upon us, time for GAINZ!!! WARM-UP: * DROM: Dynamic Range of Motion  * Mobility: Shoulders * Bar Warm – Up / Movement Review: Hang Power Clean Push Jerk CONDITIONING WOD: Barbell LOVE !! […]

3
Jun

WOD: June 4, 2018. MONDAY SMILES!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  LET’S MAKE THIS WEEK GREAT CREW!! BRING YOUR BEST EFFORTS AND POSITIVE VIBES!! WARM-UP: * DROM: Dynamic Range of Motion  * Mobility: Posterior Chain * Bar Warm – Up / Movement Review: Kettlebell Swing Sit-Ups CONDITIONING WOD: BEST EFFORTS !! #strongertogether 50-40-30-20-10 Kettlebell Swing “53 / “35 Sit-Ups Measure: Time        […]