WOD: May 14, 2018. MONDAY SMILES!!

By: Michelle Stafford Leave a Comment

Our NEWEST CFOS Family Members, completed their first week of Foundation, so proud of them!!


Last week was LEGIT AMAZE!! So many inspiring moments, best efforts, positive action and victories!! Let’s keep inspiring and pushing each other to be our best, both inside and outside of the gym!!

Today also marks the second week of  Foundations for our newest CFOS Family Members. Brenda, Julie, Lucas, Nick, Mike and Donald are all smiles and rocking their best efforts, showing such dedication to their health and tons of support to each other.  

Also, be sure to check out our latest CFOS Nutriton Post…….little nutrition nugget, to enhance our health!! Be sure to sign up via email for the very latest blog post containing education and inspiring with health and fitness.


* DROM: Dynamic Range of Motion 

* Mobility:  Shoulders

* Bar Warm – Up / Movement Review:

  • Single Arm Dumbbell Push Jerk 
  • Sit-Up / V- Ups


OVERHEAD STABILITY & CORE!! #strongertogether

15 Minute AMRAP

  • 14 reps., Single Arm Dumbbell Push Jerk #55 / #35
  • 21 reps.,  Sit -Ups / RX+ V-UP

Measure: Rds. & Reps       

Goal:  Athletes will be building stability within a unilateral overhead position today, doing so under fatigue and applying skill to the equation as well. Athletes will be switching arms with each reps and trying to complete each set in an unbroken manner.  Athletes will also try to break core movement up into no more then 2 large set.

Appropriate Scaling: Athletes will be scaled in load to allow for a strong overhead position and done so consistently, yet still challenging, thus allow for progress.  Weights will also be scaled in a manner that encourages & allows the athlete to sustain unbroken sets.  Athletes will be scaled within a core progression that allows for a strong position and consist movement throughout AMRAP.

Post WOD Cool Down

* Shoulders – Ext. – Band
* Core – Seal Stretch
* Downward Dog 30 sec. x 2


TRUTH!! Know let’s conquer the day:)

“You were given this life because you are strong enough to live it.” – Unknown

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