11
Feb

WOD: Mon., Feb. 12th, 2018 – NEW WEEK!

By: Michelle Stafford Leave a Comment

Cindy rocking her First EVER assisted Muscle Up!! So inspiring and exciting!! Cindy as come so far within her training, her hard work and dedication toward her movement and health has paid off!! We are so proud of you girl!!

MAIN – CROSSFIT

A NEW and exciting Foundation’s Crew starts this week!! We will be welcoming Jim, Tracy and Michelle to our CrossFit OutSpoken Family!! We are honored and pumped to be part of their health and fitness journey!!

Be sure to congratulate our SHELBY!! She earned CFOS Athlete of the Month for January!!

READ SHELBY’S STORY HERE

Also, Reminder….Family Promise of Brevard will be putting on the Emerald City 5K Event as a fundraiser for their organization, March 2, 2018 @ 6PM – Church of Viera. Be sure to sign up under the CrossFit OutSpoken Team (Below), let’s make IMPACT CREW!!  Your contribution / participation to Family Promise provides homeless families (nearly 60% are children) with safe shelter, nutritious meals and the comprehensive support necessary to obtain housing and a more a promising future.  

CFOS TEAM LINK

Let’s CREATE POSITIVE IMPACT #strongertogether

WARM-UP:

* DROM: Dynamic Range of Motion  

* Mobility: Posterior Chain / Shoulders

* Movement Review:

  • Dumbbell Snatch
  • Burpee Over Dumbbell

CONDITIONING:

WOD:

The CROSSFIT OPEN IS UPON US…. This is a FUN little taste & Practice WOD!!

For Time:

 Rep. Scheme: 21-15-9……

– Dumbbell Snatch #50 / #35

– Burpee Over Dumbbell #50 / #35

Measure: Time             CAP: 8 Minutes

Goal: Athletes shall treat this couplet of movements as a SPRINT, and push INTENSITY.

Appropriate Scaling: The Dumbbell Snatch shall be scaled in a manner that allows athletes to move well and quickly, in order to push pace and build capacity.  

Post WOD Cool Down

* Row 400 Meters @ 50% Pace, or walk 400 Meters.
* Shoulders – Theraband
* Posterior Chain – T Cross

DAILY THOUGHT

“Optimism is essential to achievement and it is also the foundation of courage and true progress.” -Nicholas M. Butler

 

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