12
Feb

WOD: Tuesday, Feb. 13, 2018. New Adventures!!

By: Michelle Stafford Leave a Comment

Let’s show some CFOS love and WELCOME our newest CFOS Baby to our crazy little family! Meet Leia, she is so precious, healthy and happy baby girl❤️. Amber is doing great, Randy is happy as a clam and the whole family is home, settling in with Leia!!

MAIN – CROSSFIT

Don’t let this workout intimidate you CREW!! Everyone will be scaled appropriately to ensure a successful experience and a challenging adventure to be better!! Let’s do this!!  

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, 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 #strongertogther

WARM-UP:

* DROM: Dynamic Range of Motion  

* Mobility: Calves

* Movement Review:

  • Sit – Up
  • Specific Run Warm-Up

CONDITIONING:

WOD:

2 Rounds..

– 1 Mile Run

– 100 reps., Sit-Up

Measure: Time             CAP: 40 Minutes

Goal: Athlete will do their best to push the pace on the run, to move as quickly as your can relative to the athletes individual capacity within the prescribed distance, whether RX or Scaled.  Same applies to sit-ups, move through reps. quickly.  

Appropriate Scaling:  Athletes will be scaled based on individual physical capacity and endurance level. Same applies to sit – ups. 

Post WOD Cool Down

* Walk 400 Meters
* Calves – Floor Stretch
* Posterior Chain – T Cross

DAILY THOUGHT

“Positive energy evokes more energy, more initiative, and more happiness.” Anonymous

Speak Your Mind

*