WOD: May 15, 2018. Purple Tuesday!!

By: Michelle Stafford Leave a Comment

Caroline rocking a beautiful Single Arm Dumbbell Push Jerk and doing so with great virtuosity! So proud of how far Caroline has come and excited for the present and future!! She is such a talented athlete, a joy to coach and a inspiration to us all💪 You are loved by so many girlie!! ❤❤ Everyday you makes us all so proud and we are blessed to have you as part of our CFOS Family😊💯.


CFOS Field TRIP, Coach Emil took lead and step up to organize a fun CFOS Family event at Rainbow Springs State Park (June 23 &24) !! Check out the Facebook event for more details. You can make it a day trip with us or choose to make it an overnight stay as well!!

Either way, try to make it out, fun hike and lazy river tubing!! Going to be great laughs and great times with amazing people!!

Thank you again Coach Emily!!

Fun Fact, this adventure will mark CFOS 4th complete year of changing lives and inspiring positive actions! Excited to celebrate with our CFOS Family!

Rainbow Springs State Park


* DROM: Dynamic Range of Motion 

* Mobility:  Shoulders

* Bar Warm – Up / Movement Review:

  • Row
  • Power Snatch
  • Burpee


Let’s GO!! #strongertogether

3 Rounds…..

  • 15 Cal, Row
  • 12 Power Snatch #95 / #65
  • 9 Burpees

Measure: Time         CAP: 13 Minutes       

Goal:  This is a SPRINT, go for it, no holding back. The reps are low in volume and weight is to be relatively light to allow for UNBROKEN sets or minimal rest between reps. Athletes are to push pace within all three rounds…..move quickly. 

Appropriate Scaling: Athletes will be scaled in weight to allow for minimal rest and quick rounds. For newer athletes, focus on position with snatch, dialing back a bit, yet push pace on row and burpees.

Post WOD Cool Down

* Row 400  @ 50%
* Shoulders – Ext. – Band
* T- Cross – Posterior Chain


 Yes!! DO YOU & BE YOU 100%

“Don’t rely on someone else for your happiness and self-worth. Only you can be responsible for that. If you can’t love and respect yourself – no one else will be able to make that happen. Accept who you are – completely; the good and the bad – and make changes as YOU see fit – not because you think someone else wants you to be different.”  

– Stacey Charter

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