workout of the day skill 5 x’s 5/5 Russian sit up 53/36 10 Russian twiste     4 rounds 10 hang clean 155/125 15 toe to bar 400 meter run  

workout of the day strength squaut snatch pyramid 1-5 1-4 1-3 1-2 1-1 then back up conditioning tabata cal row push press 55/75 double unders ohs 8 rounds of each 1 minute rest    

Workout of the Day Skill/Strength Deadlifts @75% emotm for 10 minutes (3 tempo deadlift)   Conditioning 3 rounds 50 double unders 40 ghds 30 burpees 20 box jumps 24in    

Workout of the day Strength Bench Press 1*10 1*6 2*3 2*2 50 Pyramid push ups Conditioning Cindy 20 min AMRAP 5 pull ups 10 push ups 15 air squats

  Workout of the day Strength EMOTM for 12 minutes 2 squat cleans (working up to a heavy 2 rep max)   Conditioning 3 rounds 30 wallballs 14/20 20 toe to bar 10 front squats 125\175 scaled weight 135/95  

What does it mean to be patient in the snatch?  Sometimes when we snatch we overthink it or get excited and “jump” too early.  The bar has not had the chance to move into the appropriate position for acceleration, close to the center of mass.   When we are patient and allow the bar to […]

We have a special birthday today at CFS. I want to wish our  client Ceaser the Happiest of Birthdays today, and thank him for all the hard work he puts in every time he comes in our door. We love you !   Workout of the Day skill/strength Clean and jerk 1*3 @60% 1*3@70% 3*3@75% […]

Workout of the day Tabata c the light sit up Partner warm up 5 rounds 10 min time cap 5 back squats 185/150 Partner does a handstand hold   Conditioning 4 rounds rx 135/110 10 front squats 15 deadlifts 20 push press 30 Double unders (90 singles)  

Workout of the day strength 7*5 deficit deadlifts Conditioning O.T.M.E.M 10 box jumps 24/30 (even) 5 Manmakers 25/35 (odd) advanced weight 35/50

Workout of the day skill/strength 75 ghds 15 bar muscle up Scaled 100 situps 45 chest to bar 40 ring dips Conditioning 21-15-9-3 Overhead squats 95/75 burpees