WOD: May 4, 2018. FRIDAY FUN!!

By: Michelle Stafford Leave a Comment

CFOS Power Couple tackling some rope pulls together and looking strong! Super proud of these two, and excited for their fitness adventure with us, and journey towards optimal health! Pretty neat they get to inspire each other to be better everyday!


OKAY!! Today we get to build upon our skill within the SNATCH!! Be excited, jump in with both feet, embrace the challenge and have fun with it!! I know the Snatch can be challenging and at times frustrating, yet we are still moving our bodies and getting better with each repetition, so let’s do this!!                             

Free Introduction to Class this Saturday @ 830AM!! Who can we positively impact next!!💪

We all have the ability to reach out and change a life, matter of fact, you all have already changed so many lives in a positive way, let’s keep reaching to help others live a healthier and more fulfilled life!!


Reach OUT, Let’s Make IMPACT!!


* DROM: Dynamic Range of Motion 

* Mobility:  Shoulders

* Bar Warm – Up / Movement Review:

  • Hang Power Snatch


SNATCH!! #strongertogether

Hang Power Snatch: 5 x 3  (3,3,3,3,3)

Measure: Weight

Goal: Athletes will be building their skill and strength within the Hang Power Snatch. Athletes are to challenge themselves with building to a heavy set of #3, each SET becoming progressively more difficulty in skill and load. Also, understanding to dialing back load when techniques breaks down. 

Important Note: Less experienced athletes will focus on proper mechanics and becoming consistent within strong positions, only adding weight as technique allows. 

Why Heavy Days?? 

You all know we love to share the “WHY” behind all we do at CFOS. We feel education and understanding of what we ask of you within in your training is important to your growth as an athlete. 

Heavy Days are critical to a strength and conditioning program. In order to build our fitness, increase our work capacity and improve our overall functionally of life, we must build upon our strength.  

There will be days were we just lift heavy and that’s okay, we don’t always have to do a conditioning piece to improve our fitness. It’s hard to hit maximum intensity when you went super heavy in a strength element. Also, on the other hand, are you really going to tap into your true strength baseline knowing you have to do a conditioning piece right after? The answer is no. Either way something will suffer or both elements will suffer.

Strength is one of the 10 essential domains of fitness. The stronger you get, the lighter the barbell and easier bodyweight movements will feel in conditioning piece. You will also be less likely prone to injury in the gym and outside the gym. Embrace our HEAVY DAYS, give them 100 effort!!  If you truly do that, then you will start to understand the emotional, neurological and physical demands that are required to lift heavy sh!t. 

Post WOD Cool Down

* Shoulders – Ext. – Band
* Wall Stretch
* T- Cross


  “Trust the process. Your time is coming. Just do the work and the results will handle themselves.” – Tony Gaskins

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