WOD: Wed., Feb. 14, 2018. HEAVY DAY !!

By: Michelle Stafford Leave a Comment

Foundation’s CREW.. Jim, Tracy and Michelle!! All rocking it in their FIRST WEEK of Foundations!!


HAPPY Valentine’s Day from your CFOS Family!! You are truly LOVED!!

Today we go heavy!! Heavy days are essential to building strength and improving our overall fitness. Do not avoid them crew, embrace it and challenge yourself:)

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



* DROM: Dynamic Range of Motion 

* Mobility:  Hips

* Bar Warm – Up / Movement Review:

  • Back Squat

Strength – Heavy Day:

Back Squat 5 x 3: (3,3,3,3,3) @ HEAVY SETS 

Important Note: Less experienced athletes will focus on proper mechanics and becoming consistent within strong positions, only adding weight as technique allows. 

Why Heavy Days??

You all know we love to share the “WHY” behind all we do at CFOS. We feel education and understanding of what we ask of you within in your training is important to your growth as an athlete. 

Heavy Days are critical to a strength and conditioning program. In order to build our fitness, increase our work capacity and improve our overall functionally of life, we must build upon our strength.  

There will be days were we just lift heavy and that’s okay, we don’t always have to do a conditioning piece to improve our fitness. It’s hard to hit maximum intensity when you went super heavy in a strength element. Also, on the other hand, are you really going to tap into your true strength baseline knowing you have to do a conditioning piece right after? The answer is no. Either way something will suffer or both elements will suffer.

Strength is one of the 10 essential domains of fitness. The stronger you get, the lighter the barbell and easier bodyweight movements will feel in conditioning piece. You will also be less likely prone to injury in the gym and outside the gym. Embrace our HEAVY DAYS, give them 100% effort!!  If you truly do that, then you will start to understand the emotional, neurological and physical demands that are required to lift heavy sh!t. 

Post WOD Cool Down

* Air Squats x 16 Slow and Controlled
* Lateral Lunges x 16 reps
* Samson 30 sec. x 2


“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Melody Beattie

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