8
May

WOD: May 9, 2018. Ready, Set, Go!!

By: Michelle Stafford Leave a Comment

LOVE OUR ATHLETES!!

MAIN – CROSSFIT 

Our newest CFOS Family Members completed their first day of our fundamentals course, and they rocked it!!So proud of Brenda, Lucas, Mike, Nick, Julie and Donald for taking the first step to a healthier lifestyle and happier heart!! Here’s to their new fitness adventure, we are honored and excited to be part of their journey, guiding them each step of the way❤💪.

Hot off the PRESS…. Super Inspiring READ!!

The lessons learned, freedom and insight gained by Claudia is profound, coupled with powerful before & after pictures. A MUST READ!!

READ HERE

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Adductors

* Bar Warm – Up / Movement Review:

  • Shuttle Sprints

CONDITIONING WOD:

Ready… Set… GOOOO !! #strongertogether

10 Rounds ……..

  • SHUTTLE SPRINT…… 5M / 10M / 15M

(Rest 2-3 Minutes Between Rounds)

Measure: Time  (ea.)   

Goal:  Athletes will go after each each Shuttle Sprint with maximum effort, with the intention of sustaining intensity across all 10 rounds. Rest 2-3 minutes… full recovery.

Appropriate Scaling: All athletes will complete prescript distance, some may be scaled in round depending upon current capacity.

Post WOD Cool Down

* Adductors / ABMAT
* Lateral Lunges / Hip Swings x 10 reps
* Couch Stretch x 60 Sec. x 2
* Calves – Floor Stretch

DAILY THOUGHT

“All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me…. You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” —Walt Disney

Speak Your Mind

*