21
Mar

WOD: Mar. 22, 2018. Recovery DAY!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  FUN TEAM RECOVERY WOD!! Let’s move well and recover from the week with a good old fashion FLOW WOD!! Our Second CFOS Community BLOG Post has been released!! It’s an inspiring success story of our very own Peggy, she shares her story with the world, be sure to read and share with […]

20
Mar

WOD: March 21, 2018. DEADLIFTS!!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT You all did tremendous work yesterday. Way to pull together and inspire greatness from each other by bringing your best effort and crushing that ME 5K Row!!  Second Week of Foundations for Tim and David today!! Few more days till group class!! Our Second CFOS Community BLOG Post has been released!! It’s an […]

19
Mar

WOD: Tue., Mar. 20, 2018. Bring IT!!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT OKAY ALL!! Let’s own this single modality workout, it’s not sexy or fancy, yet it’s effective!! Let’s inspire greatness from each other and set a BENCHMARK!! Bring your best effort, and all you got!! WHOOP WHOOP, excited to see what we can achieve!!  Our Second CFOS Community BLOG Post has been released!! It’s […]

18
Mar

WOD: Monday, Mar. 19, 2018. Let’s GO!!

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:)   Our Second CFOS Community BLOG Post has been released!! It’s an inspiring success story of our very own Peggy, she shares her story with […]

14
Mar

MAR. 15th, 2018. RECOVERY DAY!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  YAY!!! Today we get to play with a Strongman Tool … YOKES!! Tons of fun as a TEAM and will be great recovery from the week!! WARM-UP: * DROM: Dynamic Range of Motion  * Mobility:  Hips / Glutes * Movement Review:   Yoke Push Recovery – Flow Session: TEAM Recovery  WOD: * […]

13
Mar

WOD: Wed., March 14, 2018.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT You all did tremendous work yesterday, taking on CrossFit Benchmark WOD “Kelly”!! Way to pull together and inspire greatness from each others!!  TODAY WE GO Moderately HEAVY & FAST……Bring your excitement and BEST EFFORTS!! Second day of Foundations for Tim and David today!! Excited to be part of their fitness journey!! WARM-UP: * DROM: […]

12
Mar

WOD: Tuesday, March 13, 2018.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT Today we take on CrossFit Benchmark…… “KELLY.” Let’s give this workout our best effort! Remember we are all working towards being better versions of ourselves, together we are stronger and can achieve so much!! WARM-UP: * DROM: Dynamic Range of Motion   * Mobility: Hip Flexors / Calves * Movement Review: Wall Balls […]

11
Mar

WOD: Monday, March 12, 2018. New Week!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT A NEW and exciting Foundation’s Crew starts this week!! We will be welcoming David, Tim and Dana to our CrossFit OutSpoken Family!! We are honored and pumped to be part of their health and fitness journey!! WARM-UP: * DROM: Dynamic Range of Motion   * Mobility: Shoulders / Hip Flexors * Movement Review: […]

9
Mar

WOD: March 9th, 2018. Happy Friday!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT It’s FRIDAY!! What a great week, let’s have some fun today and work on building our SKILLZ!! WARM-UP: * DROM: Dynamic Range of Motion   * Mobility: Shoulders / Posterior Chain * Movement Review: Dumbbell Snatch C2B / BMU Double Unders CONDITIONING: ***** NO EXPECTATION… ONLY ACTIONS…. BRING YOUR BEST EFFORT *****  30 […]

7
Mar

WOD: March 8th, 2018. Skill & Recovery Day

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Skill Clinic – Bar Muscle Up, during the 7PM Class!! Come learn a new skill and or refine your current skill.  For athletes wishing to partake in the Recovery WOD, that is an option as well during the Skill Class. WARM-UP: * DROM: Dynamic Range of Motion  * Mobility:  Shoulders / Lats. * Movement […]