The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years. Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not […]
In order to maximize performance you must take care of your body . Do you stretch your calves on a daily basis? Well, you should. Having tight calves will limit your ankle flexibility. Your ankle flexibility drastically impacts your ability to sit into the squat position, deadlift position, even the push-press and kettlebell swing position. […]
Skill Knees to elbows Strength Overhead Squat 3-3-3-3-3 WOD 3 Rounds for Time 20 Overhead walking lunges (45/25) 15 Push-presses (95/65) 10 Burpees **Scale weights appropriately for different levels** **Advanced** 5 Rounds for Time 20 Overhead walking lunges (45/25) 15 Push-presses (95/65) 10 Burpees
We had close to 20 people do FGB throughout the day yesterday after being open for less than a week. Impressive performances by all the first timers and some big PRs from the Veterans. Now we have some times to throw up on those whiteboards. CFS is a force to be reckon with.
Skill Pistol WOD “Sprinting Cindy” Complete as many rounds as possible in 20 minutes Level 3 5 Pull-ups 10 Push-ups 15 Squats 100m Sprint Level 2 3 Pull-ups 6 Push-ups 9 Squats 100m sprint Level 1 5 Ring Rows 6 Push-ups 7 Squats Spring 100 **Advanced** 5 Chest to bar pull-ups 10 Ring Push-ups 15 […]
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. […]
Skills Handstand holds SHAMBalls / 2fer1s WOD Level 3 5 Rounds Run 400m 30 Sit-ups 20 Swings 1.5/1 10 Push-ups (hand release) Level 2 4 Rounds Run 400m 30 Sit-ups 20 Swings 1.5/1 10 Push-ups (hand release) Level 1 3 Rounds Run 400m 20 sit-ups 15 swings 1/.5 10 push-ups (hand release) **Advanced** 5 Rounds […]
Strength Press 3-3-3-3-3 WOD “Stems” Level 1 3 Rounds 5 Front Squats (65/45) 10 Step-ups 60 single unders Level 2 5 Rounds 5 squat cleans (65/45) 10 Box jumps (24″/20″) 20 Double Unders or 100 singles Level 3 5 Rounds 5 squat cleans (95/65) 10 Box jumps (24″/20″) 20 Double Unders Advanced 5 Rounds 5 […]