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) […]

29
Jul

WOD: July 30, 2014

By: Michelle Stafford Leave a Comment

Main – CrossFit It’s time to Deadlift !! We pick heavy stuff up and put it down, heck yes! DROM: Dynamic Range of Motion Team Prowler Push Warm-up that posterior chain! Mobility Hamstrings: * Posterior Chain Smash: Lacrosse Ball Strength Component  Deadlift 2X5, 3X3 (5,5,3,3,3) Points of Performance: Stance: Jumping Position (feet under hips), walk chins […]

28
Jul

WOD: July 29, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Time to get friendly with the rower!! Warm-Up  * DROM: Dynamic Range of Motion   *Mobility – Shoulders:            * Bully Extension Bias            * Banded Bully Strength Component  Shoulder Press (5×5) Points of Performance: Stance: Jumping Position (underneath your hips). Screw your heels into the […]

27
Jul

WOD: July 28, 2014. Meet Nancy!

By: Michelle Stafford Leave a Comment

Main – CrossFit Four weeks in the books! Everyone is doing amazing and our CFOS family continues to grow, you all are inspiring so many, keep it up! Monday we start with a fun surprise, time to meet “Nancy,” another Benchmark WOD. So exciting, don’t miss out and keep up the great work with RSVP. […]

26
Jul

Team WOD: July 26, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Team WOD!! WOOT WOOT!! DROM: Dynamic Range of Motion  Basketball !!  Let’s see who has mad B-Ball Skills!! Team WOD: Row Row Row Your boat!! (Time) Teams of three cycle through stations, till row is complete * 5000 Meter Row *Bear Crawl *10 Step-Up w/ KB *10 Push Press *10 Pull-Ups *10 […]

24
Jul

WOD: July 25, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit It’s Friday!! TGIF!! Also Foundation Day #3 for Nick and Nicole! Woot Woot:) Don’t forget Saturday, 8:30am, Free Intro Session, encourage your family and friends to join our amazing community:) Warm-Up DROM: Dynamic Range of Motion  Bar Warm-Up – Power Clean  * Foot Work: Jumping & Landing Positions * Down & Finish: […]

23
Jul

WOD: July 24, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Great week thus far!!! Let’s keep it rolling:) Warm-Up  * DROM: Dynamic Range of Motion   * Fun Team Warm-Up!!  Mobility: Quads & Hip Flexors: * Couch Stretch Skill: Handstands: Athletes will learn the proper position and mechanics to acquire a Handstand via the use of different progressions. Conditioning Metcon (Time) 4 Rds. for […]

22
Jul

WOD: July 23, 2014 – Deadlifts

By: Michelle Stafford Leave a Comment

Main – CrossFit Exciting today tomorrow, Deadlifts and Foundation’s Day Two for Nicole and Nick, whoop whoop!! Warm-Up DROM: Dynamic Range of Motion  Mobility: Hamstring * Posterior Floss * Posterior Smash Strength Component Deadlift (5X3) Conditioning: Metcon (Time) Rep Scheme: 22-16-10 * Deadlifts #155 / #225 * Row – Cals * Box Jumps #20 / #24 Daily […]