13
Aug

WOD: August 14, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Nutrition Challenge is almost here!! Make sure to register:) Register Here. Hey All !! Don’t forget to check out the Athlete Spotlight on Edel!! We love you Edel, keep up the amazing work!!   Make sure to RSVP for classes please, thanks:)  Warm-Up * DROM: Dynamic Range of Motion  * Mobility: Hamstrings, Quads, Heel Cords […]

12
Aug

WOD: August 13, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Nutrition Challenge is almost here!! Make sure to register:) Register Here. Hey All !! Don’t forget to check out the Athlete Spotlight on Edel!! We love you Edel, keep up the amazing work!!   Warm-Up * DROM: Dynamic Range of Motion  * Mobility: Hamstrings & Plantar Surface  –  Posterior Bar Smash –   Forefoot Mobilization […]

11
Aug

WOD: August 12, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Hey All !! Don’t forget to check out the Athlete Spotlight on Edel!! We love you Edel, keep up the amazing work!!   Warm-Up DROM: Dynamic Range of Motion  Shoulder Mobility * Bilateral Internal Rotation * Shoulder Rotator Smash / Floss Conditioning Push Press (5×5) Points of Performance: Stance: Jumping position ( […]

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. […]