WOD: May 17, 2018. TEAM FUN!!!

By: Michelle Stafford Leave a Comment

Christie crushing the Dumbbell Push Jerk!! #beautifulmovement


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:  Posterior Chain

* Bar Warm – Up / Movement Review:

  • Rower / Game Rules

Recovery Flow WOD:

TEAM FUN !!  #strongertogether

Teams of #2 or #3

3 GAMES…..

  • ROWLING – (10 Rounds)


Measure: Time (ea. distance)

Goal: Today we get to challenge our rowing skills, recovery @75% pace and have a blast with GREAT PEOPLE!! Rowling is a fun game on the rower, be sure to RSVP, so you can partake in good fun and lots of laughs!!

Appropriate Scaling: Athletes will be scaled in volume applicable to their individual capacity. 

Post WOD Cool Down

* Couch Stretch – 30 sec. x 2
* Adductors – Lateral Lunges x 16 reps.
* T-Cross – Posterior Chain


“The way get started is to quit talking and begin doing.” – Walt Disney

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