28
Feb

WOD: Mar. 1st., 2018. Recovery DAY!!

By: Michelle Stafford Leave a Comment

Baby MaKenna is HERE!! Love our little CFOS Family!!

MAIN – CROSSFIT 

Baby MaKenna is HERE!! Big congrats to our CFOS Power Couple and now proud parents… Justin and Jennifer!!

Reminder…….Exciting Opportunity to IMPACT & Inspire, we have a FREE Introduction to CrossFit Class this Saturday at 830AM.  If you know folks that are interested or who are ready for a life changing adventure, then bring them!! It’s our responsibility to make a positive impact upon others, so let’s come together and inspire!! They can RSVP for their class spot HERE

Baby MaKenna already sporting her CFOS Gear!! #loveourlittlecfosfamily #strongertogether

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Shoulders / Hips

* Movement Review:

  •   Team Elements

Recovery – Flow Session:

Recovery  WOD:

* Team Row & Run 300 Meters

     – 60 Reps., Weighted Sit Ups #45 / #25 (Plate)

* Team Row & Run 200 Meters 

     – 60 Reps., Heel Touches

* Team Row & Run 300 Meters

     – 60 Reps. Pike Weighted Sit Ups #45 / #25 (Plate)

* Team Row & Run 200 Meters

     – 60 Reps., Around the World

* Team Row & Run 300 Meters

Measure: Time    

Goal: Focus will be building midline, moving well, and recovering.

DAILY THOUGHT

Happiness is not in things; it is in you. — Robert Holden.

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