Hero Saturday June 24, 2017

HERO JOSH

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Josh

For time:
21 Overhead squat  95/65
42 Pull-ups
15 Overhead squat 95/65
30 Pull-ups
9 Overhead squat 95/65
18 Pull-ups

Post time to comments.

Compare to here

 

 

Thursday June 22, 2017

Taylor allman

CFS is happy to announce Sparkie Allman as Junes Spotlight Athlete of the Month.  As anyone that has ever had the pleasure of being in class with her, she is nothing but a ball for of energy!!  It doesn’t matter what kind of WOD you throw at her she will take a sip of her FitAid and say Let’s do it!!

Warm Up

3 rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Jumps

WOD

5 Rounds

1st min-Row for Calories

2nd min-Power Snatches 75/55

3rd min-Burpess

4th min-rest

 

TEEN WOD

3 rounds for time:

10 x’s Med Ball Over the shoulder

Med ball carry – 400 m.

20 Box jumps

Compare to:  08/2015

Tuesday June 20, 2017

basicwallrig

CFS is happy to announce we will be installing our New Pull Up Rig this weekend. It will be 24 ft long, Double sided and have the Squat Racks built in.

If you’re interested in helping us we will be working on it Saturday and Sunday and of course I will feed you!!   Please call or email me if you have any questions.

Warm Up

Bike or Rower tabata 20 sec on 10 sec off   8 Rounds

2 Rounds

10 Goblet Squats 3 second pause at the bottom

10 reverse lunge with KB in front rack position

10 elbow pull throughs (with bar in back squat position pull elbows through to front rack position 1 at a time)

WOD

Front Squat  (1 RM are on the spreadsheet on the PR board)

60% of 1 RM—2

70% of 1RM-2

75% of 1RM-2

80% of 1RM-2

85% of 1RM-2

85% of 1RM-2

Then

Jackie

Compare to here

TEEN WOD

AMRAP in 15 mins

Run 400m

10 High Wall Balls

10 Box Jumps

10 Muscle Ups

 

 

Monday June 19, 2017

Image may contain: sunglasses and text

It would be great to seem some CFS Bromances taking on this Throwdown!!!

 

WOD

10 Min to work up to a Heavy Squat Clean

Then

4min AMRAP

400M RUN

15 BURPEES OVER THE BAR

MAX POWER CLEAN 95/65

REST 4 MIN

4min AMRAP

400M RUN

10 BURPEES OVER THE BAR

MAX POWER CLEAN 115/80

REST 4 MIN

4min AMRAP

400M RUN

5 BURPEES OVER THE BAR

MAX POWER CLEAN 135/95

Post rounds per AMRAP to comments