WOD: January 4, 2017.

By: Michelle Stafford Leave a Comment
Love our CFOS Family!!!

Love our CFOS Family!!!


Tomorrow is CFOS Family and Friends Day….. All Classes!!

You never know who’s life you may change for the better:) Even if they don’t join, we may be able to inspire them to do something else in the realm of health and wellness.  Let’s create positive impact!!


* DROM: Dynamic Range of Motion – (10 Minutes)

* Mobility: Shoulders   ( 5 Minutes)

* Bar Warm-Up / Movement Review: Dumbbell Bench Press


Dumbbell Bench Press: 5 x 5  @  Heavy Sets – ( 2o Minutes)

Building shoulder strength and stability in the unilateral realm.

Virtuosity First… Focus on good movement the rest will come!!


Death by ROWER……PUSH!!

500 Meter ME ROW

* Rest: 2 Min.

400 Meter ME ROW

* Rest 1:30 Min.

300 Meter ME ROW

* Rest 1 Min

200 Meter ME ROW

* Rest 30 Sec.

100 Meter ME ROW

Measure: Time

Athletes will remain on rower till all five distances are complete. Athletes will rest for the exact time duration noted in WOD. Rowers will be set for exact distance and rest.

Once athletes have completed all five distances in a row (with built in rest), they may then get off the rower to allow another athlete to begin.

Keep track of your time for each distance, you will put times in separately into Wodify.

Post WOD Cool Down

* Row 500 Meter @ 50% Capacity
* Theraband – Shoulders
* Shoulders, Ant. – Band.

Supplement Gymnastic Work – Post WOD


* Weight Dips: 6 x 3

Scaled to all levels


* Tabata – Hollow Hold


” Forget Your Past, Forgive Yourself, And Begin Again Right Now.” -Unknown

Speak Your Mind