WOD: May 7th, 2018. Happy Dance!!

By: Michelle Stafford Leave a Comment

Our Jim working hard on his Hang Snatch, check out that beautiful starting position, proud of you buddy!! Always drill the basics, the PVC pipe and training bar is where the magic is made!!


Big NEWS!! We are welcoming 5 NEW CFOS Family Members to our Crew this WEEK!! Donald, Lucas, Mike, Julie and Nick will be starting Foundation’s today. Super excited for them and honored to be part of their health and fitness journey. We know they will do great and we will be with them every step of the way. BIG thanks to our crew for inspiring so many of your friends and family to be better!!

Also, be sure to check out our latest CFOS Blog 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:

  • Push Press
  • Sumo Deadlift High Pull


GET AFTER IT CFOS FAMILY!! #strongertogether

5 Rounds

  • 1 Min. ME Push Press #75 / #55
  • 1 Min. ME Sumo Deadlift High Pull #75 / #55
  • 1 Min. ME ROW….PUSH!!

*****1 Minute Rest Between Rounds*****

Measure: Reps       

Goal:  Athletes will push the pace in each round, moving consistently well, with the focus of sustaining a high level of intensity within all three movements, across all five rounds. 

Appropriate Scaling: Athletes will be scaled to a load that allows for them to sustain good movement at a high level of intensity through all five rounds.  

Post WOD Cool Down

* Shoulders – Ext. – Band
* Lateral Lunges / Hip Swings x 10 reps
* T- Cross


“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” – Dale Carnegie


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