10
Aug

WOD: August 11, 2014.

By: Michelle Stafford Leave a Comment

 Main – CrossFit Foundation Day #4 for Amber, John, Michelle, Corinne, Cory, Anthony and Shane!! They are all doing amazing:) Home stretch, almost done! Don’t forget to register for our CFOS’s 90 Day Look, Feel and Perform Better Challenge. Let’s do this together CFOS Crew, you got this:) I want everyone on board, let me […]

9
Aug

Team WOD: Strongman Saturday!!!

By: Michelle Stafford Leave a Comment

Heck yes, time to break out the strongman toys, bring your A Game and come have some fun!!! Anticipation, you’ll see the WOD soon enough!!!  

7
Aug

WOD: August 8, 2014

By: Michelle Stafford Leave a Comment

 Main – CrossFit Day #3 for our Foundation’s Group:) Shay, Cory, Michelle, John, Shane, Amber, Anthony will be right back at it tomorrow!! Don’t forget to register for our CFOS’s 90 Day Look, Feel and Perform Better Challenge. Let’s do this together CFOS Crew, got this:) Please RSVP for your classes and don’t forget to […]

6
Aug

WOD: August 7, 2014.

By: Michelle Stafford Leave a Comment

  Main – CrossFit Warm-Up  * DROM: Dynamic Range of Motion   * Mobility: Quads & Hips – Couch Stretch – Banded Distraction (Posterior Chain) Skill: Strict Pull Ups – Progressions: *****Time Under Tension and Motor-Unit Recruitment of Muscle Fibers.***** Test: Max Effort Dead Hang 4 Rounds: – 1 ME Negative – 1 ME Dead Hang – […]

5
Aug

WOD: August 6, 2014.

By: Michelle Stafford Leave a Comment

  Main – CrossFit WhoooHooo Hump DAY!! Day #2 for our Foundation’s Group:) Shay, Cory, Michelle, John, Shane, Amber, Anthony will be right back at it tomorrow!! Don’t forget to register for our CFOS’s 90 Day Look, Feel and Perform Better Challenge. Let’s do this together CFOS Crew, we got this:) Please RSVP for your […]

4
Aug

WOD: August 5, 2014.

By: Michelle Stafford Leave a Comment

  Main – CrossFit Another CrossFit Benchmark….time to meet Grace!! Don’t forget to register for our CFOS’s 90 Day Look, Feel and Perform Better Challenge. Let’s do this together CFOS Crew, we got this:) Please RSVP for your classes and don’t forget to RSVP for the Nutrition Brief on August 15, 2014, at 7:30pm. Warm-Up […]

3
Aug

WOD: August 4, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Back Squats!! Whooohooo!! Okay, couple announcements: 1) Our 90 Day Look, Free and Perform Better Challenge was rolled out last night, so be sure to register!! Let’s do this together CFOS Crew, you got this:) 2) Foundations starts this week, big welcome to Shay, Anthony, Corinne, Shane, Amber, Cory, John and Michelle. […]

2
Aug

Team WOD: August 2, 2014

By: Michelle Stafford Leave a Comment

Main – CrossFit Team WOD: Bar HOLD!!  Teams of Twos:    * 2000 Meter Row: ME Strategize with your partner on how you are going to break the row up.    *Rest 3 mins. Then 15 Min AMRAP:  * Partner #1 Bar Hold – Back Squat Athlete will receive the bar from the rack in […]

31
Jul

WOD: August 1, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Hey everyone!! Nick and Nicole graduate Foundations tomorrow, very exciting:) Also, the new Foundation’s Course begins August 4th, so if you have friends or family wanting to join, get them in before it starts, because the next course won’t be till September. Warm-Up DROM: Dynamic Range of Motion  Burgener Warm-up  BURGENER WARM-UP: […]

30
Jul

WOD: July 31, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Time to work on a few new skills, and to enjoy a well earned active recovery day!! Warm-Up  * DROM: Dynamic Range of Motion   * Mobility Anterior Shoulders – Keep those shoulders happy and healthy !! * Anterior Compartment Smash * Banded Bully * Bilateral Internal Rotation ( 2 minutes each side) […]