25
Jan

WOD: Jan. 26, 2018 – ROPE CLIMBS!!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Rope Climbs Tomorrow, whoop whoop, be sure to wear socks or pants!! The day is still young….. Everyone is crushing the Handstand Push-Up Skill Clinic, working hard and stepping outside their comfort zone to build upon their skill base, super inspiring!! Handstand Holds and Push Ups for DAYS!! WARM-UP: * DROM: Dynamic […]

24
Jan

WOD: Jan. 25th. Skill Work / Recovery DAY!!

By: Michelle Stafford Leave a Comment

(Video Above) Handstand Push – Up (Kipping) Come LEARN…. 530AM / 7PM Classes MAIN – CROSSFIT  Attention… 530AM and 7PM classes, we will be holding a Skill Clinic, pertaining Handstand Push Ups. Come learn a new skill or refine your current skill!!   For athletes wishing to partake in the Recovery WOD, that is an […]

23
Jan

WOD: Wednesday, January 24, 2018.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Nice work this week thus far!! Wowza, tremendous effort being brought by all and exciting victories following that effort! ATTENTION……Skill Clinic – Handstand Push – Ups, this Thursday during the 530 AM and 7 PM Classes!! Come learn a new skill or refine your current skill!!   WARM-UP: * DROM: Dynamic Range […]

22
Jan

WOD:January 23, 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.  Do not avoid them crew, embrace it and challenge yourself:)   Skill Clinic – Handstand Push – Ups, this Thursday during the 530AM and 7PM Classes!! Come learn a new skill or refine your current skill!!   […]

21
Jan

WOD: Monday, January 22, 2018.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  First Week of GROUP CLASS for Nancy, Gina, Bob and Mike!!  Also, Skill Clinic – Handstand Push – Ups, this Thursday during the 530 AM and 7 PM Classes!! Come learn a new skill or refine your current skill!!   WARM-UP: * DROM: Dynamic Range of Motion   * Movement Review:   Rower […]

18
Jan

WOD: Friday, Jan. 19, 2018.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Graduation Day for our Foundation’s Crew….Nancy, Gina, Bob and Mike!! They have done outstanding, Monday will be their first GROUP CLASS, whoop whoop!! Yesterday’s Skill Clinic for Kipping Pull – Ups was a HUGE success!! So many new achievements and first time kipping pull ups!! Way to go CFOS Family!! So proud of […]

17
Jan

WOD: Jan. 18, 2018. Skill & Recovery Day!!

By: Michelle Stafford Leave a Comment

(Video Above) The Kipping Pull UP – Come LEARN…. 530AM / 7PM Classes MAIN – CROSSFIT  Attention… 530AM and 7PM classes, we will be holding a Skill Clinic, pertaining to Kipping Pull – Ups. Come learn a new skill or refine your current skill!!   For athletes wishing to partake in the Recovery WOD, that […]

16
Jan

WOD: Wednesday, January 17, 2018. Let’s get GYMNASTY!!!

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Don’t let these gymnastic movements unsettle you. There are scales for all levels to begin learning and progressing forwarding!! Come move your body and step outside your comfort zone, that is how we grow!! Reminder…. Skill Clinic – Kipping Pull – Ups, this Thursday during the 530AM and 7PM Classes!! Come learn a […]

15
Jan

WOD: Tuesday, January 16, 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.  Do not avoid them crew, embrace it and challenge yourself:)   Skill Clinic – Kipping Pull – Ups, this Thursday during the 530AM and 7PM Classes!! Come learn a new skill or refine your current skill!!   […]

14
Jan

WOD: Monday, January 15, 2018.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT  Second Week of Foundations for Nancy, Gina, Bob and Mike!! They are doing great!! Also, Skill Clinic – Kipping Pull – Ups, this Thursday during the 530AM and 7PM Classes!! Come learn a new skill or refine your current skill!!   WARM-UP: * DROM: Dynamic Range of Motion  * Mobility:  Shoulders  * […]