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Apr

WOD: April 17, 2018. Strong Thoughts!!

By: Michelle Stafford Leave a Comment

Our Jeff making easy work of a “24 Box Jump during today’s workout!! Big win for Jeff, his fitness continues to improve and he’s the healthiest he’s ever been both physically and mentally, strong mind and body!!

MAIN – CROSSFIT 

Second week for our Foundation’s Crew… Hugo, Shaun and Francesca are progressing within movement and learning how to lead a healthier life with each day!! Very Exciting!!  

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:  Shoulders / Hips

* Bar Warm – Up / Movement Review:

  • Dumbbell Snatch
  • Sit – Ups
  • BW Lunges

CONDITIONING:

OH YEAH!! Snatches!!  #strongertogether

WOD:

12 Minute Clock…. 4 Rounds….

  • 1 Minute ME Dumbbell Snatches #55 / #35
  • 1 Minute ME Sit – Ups
  • 1 Minute ME Lunges

Measure: Reps.

Goal: Athletes will move quickly through all three exercises, pushing pace and trying to sustain reps throughout all four rounds. Thus improving work capacity!! Intensity is were we make positive change within our fitness.

Appropriate Scaling: Athletes will be scaled to weight and progressions that allows for good movement, and done so consistently, within a quick pace.

Post WOD Cool Down

* Shoulders – Theraband 
* Seal Stretch – Floor: 4 x 15 sec.
* Lateral Lunges / Hip Swings x 10 reps

DAILY THOUGHT

Jump with both feet into all your dreams, goals and endeavors…..

“Doubt kills more dreams than failure ever will.” – Unknown

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