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Posts tagged “personal trainer

CFSR WOD 12.3.2014

sept30 052WEDNESDAY

Warm Up – 4 Rounds

100 Meter Row

10 Ball Slams

10 Ab Wheel

10 Second Samson Stretch

Strength – Clean & Jerk to Max, drop to 85% for 7×1

Conditioning – 7 Rounds

6 Push Jerk 135/95

6 Chest to Bar Pull Ups

Bonus Abs 3xs

10 V Ups

15 Sit Ups

“Do what you can, with what you have, where you are.”

apple-lime-chicken-stir-fry/


CFSR WOD 12.01.2014

sept30 027

MONDAY

Warm Up – Running Drills 3 Rounds

50 Ft Knee Pull Samson

100 Ft Carioca

50 Ft Soldier Kick

Speed – 6 x 200 M Sprints

Conditioning – 13 min AMRAP

5 HSPU

20 Double Unders

5 Front Squats 155/105

Bonus Abs – 50 Toes to Bar from Ground

 

“Everything you can imagine is real.”

zesty-cilantro-lime-roasted-chicken/


CFSR WOD 11.30.2014

sept30 065

SUNDAY

Faux Ga

Warm Up – 3 Rounds

10 Pass Thrus

10 Overhead Squats

10 Good Mornings

10 Step Samson Stretch

Conditioning – 7 Min AMRAP

10 Medicine Ball Cleans 20/14

15 Sit Ups

*3 minute rest*

7 Min AMRAP

5 Burpees

10 Wall Balls 20/14

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”

chicken-paillard-with-arugula-tomato.html


CFSR WOD 11.28.2014

REDUCED HOURS TODAY: 6:30am 10:30am

4:30, 5:30 & 6:30pm

sept30 026

FRIDAY

Warm Up – 3 Rounds

100 Ft Carioca

5 Push Ups

10 Sit Ups

15 Squats

Max effort 5m Shuttle Runs – 40 seconds

Skill – 8 min EMOM

However many you did in the 40 seconds is what you strive for each round- 5 M shuttle Run (hand touch) Goal is to finish each as fast as possible

Conditioning – 6 Min AMRAP

3 Shoulder to Overhead 145/105

6 Front Rack Lunges 145/105

Bonus Abs – 50 Ab Wheels

 

“I always felt that my greatest asset was not my physical ability, it was my mental ability.”

http://www.multiplydelicious.com/thefood/2011/08/chicken-salad-with-roasted-bell-pepper-in-avocado-cups/


CFSR WOD 11.26.2014

sept30 055

WEDNESDAY

Warm Up – 2 Rounds

400 Meter Run

10 Pass Thrus

10 O. H. Squats

Mobility – Shoulder – Burgener Warm Up

Strength – 10 Min EMOM at 65%

High Hang Snatch

Full Snatch

Hang Snatch

Full Snatch

Conditioning – 3 rounds for time

400 Meter Run

10 Over Head Squats 125/83

Bonus Abs – Tabata Reverse Plank 20 Sec/ Hollow Rick 10 Seconds

“Age is no barrier. It’s a limitation you put on your mind.”

top-sirloin-roast/


CFSR WOD 11.25.2014

sept30 036

TUESDAY

Warm Up – 4 Rounds of Rowling

Mobility – Quads, Hamstrings & Shoulders

Skill – Rope Climbing

Conditioning -

5 min AMRAP

5 Plate Burpees 45/25

50 Ft Over head walking lunge 45/25

*3 minute rest*

5 Min AMRAP

10 Russian Kettle Bell Swings 53/35

10 Goblet Squats 53/35

Bonus Abs – Tabata Sit Ups

“A friend is someone who knows all about you and still loves you.”

primal-enchiladas/


CFSR WOD 11.23.2014

TUESDAY, NOVEMBER 25th IS FREE GUEST DAY!  Bring a friend, co-worker or family member for FREE.

*Must be their first time at CFSR*

sept30 044

SUNDAY

Warm Up – 400 Meter Run

Mobility –  with Coach Ed

Conditioning – For Time

Lazy Leigh

100Lunges

90 Push Ups

80 Sit Ups

70 Squats

60 Double Unders

50 Kettle Bell Swings 53/35

40 Burpees

30 Box Jumps 24/20

20 Pull Ups

10 Thrusters 135/95

 

“Be the change that you wish to see in the world.”

http://www.janssushibar.com/chipotle-glazed-pork-chops/


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