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Apr

WOD: April 16, 2018. New WEEK!!!

By: Michelle Stafford Leave a Comment

So strong and beautiful, love our Cindy and how hard she works to improve upon her fitness and health!! Check out that back squat, such virtuosity and tremendous inspiration!! 

MAIN – CROSSFIT 

New and beautiful week ahead, let’s make it great!! Be sure to RSVP and bring your best effort!! #strongertogether

OUR NEWEST CFOS SHIRTS / TANKS & PULL OVERS ARE READY FOR PRE-ORDERS!!  

This has been a long time in the making, happy dance!! Huge SHOUT OUT to Chelsea for bringing our vision to life through this beautiful and BOLD design!!

This design expresses our crazy fun loving family to the TEE, fills our heart with happiness!! LOVE, LOVE, LOVE IT, hope you guys and gals like:)

* Lift Heavy… Always building strength from the inside and out!!

* Laugh Often… All the time, love the warm laughs, crazy DROM talks and fun adventures we share.

* Live Humble…. Our CFOS family is always gracious, giving and humble in the most extraordinary ways.

Women’s Tank

Men & Women T-Shirts Available

 

Pull Overs for Both Men & Women Fits

 

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Posterior Chain / Calves

* Bar Warm – Up / Movement Review:

  • Box Jump

Recovery Flow WOD:

Jump & RUN FAST…Let’s get after it!! #strongertogether

4 Rounds…..

  • 15 reps., Box Jumps “36 / “30
  • 400 Meter Run

Measure: Time       /      CAP: 20 Minutes

Goal: Athletes are to work at a quick pace with box jumps, and pushing pace on run, with the goal of sustaining intensity throughout the four rounds.

Appropriate Scaling: Athletes will be scaled to a box height that is slightly more challenging. Run will be scaled to each individual’s relative capacity level, to allow for sustain intensity. 

Post WOD Cool Down

* Samson Stretch – 30 sec. x 2
* Calves – Floor x 30 L/R
* Lateral Lunges / Hip Swings x 10 reps

DAILY THOUGHT

Yes!!! Let’s seize the day!!! New opportunities to grow and be better…..

“Life is not about waiting for the storm to pass but learning to dance in the rain.” – Unknown

Speak Your Mind

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