Vacation W.O.D #2

Run… Swim… Run
Run one length of the beach and back
Swim one length
Repeat…
If you are poolside run for 10 minutes swim for 5 repeat…

Vacation W.O.D #2

Run… Swim… Run
Run one length of the beach and back
Swim one length
Repeat…
If you are poolside run for 10 minutes swim for 5 repeat…

Vacation W.O.D #1

10 overhead squats… lunge to 1st base
10 push ups… run to 2nd base
5 burpees… lunge to 3rd base
10 sit ups… run to home plate

Split up in even teams and line up at home plate. Start at the same time and set the clock for 20 minutes. Winner can eat lunch 1st.

"Jump"

Mentally challenging= Physically rewarding
100 sit ups
100 jump ropes
200 jump ropes
300 jump ropes
400 jump ropes
500 jump ropes
100 sit ups
Each time you miss drop and do 5 push ups until you complete each # without a miss.

The CrossFit Games '09

The road to the CrossFit Games starts today for 2010. Below is a video of the affiliate cup competition by my great friend Chris of LaLanne fitness. Great job guys. CFS will be representing next year!

"Elite Fitness is our Goal"

Congratulations to everyone who competed in our very 1st C.F.S Level I test. 15 students began the morning knowing they needed  a 70% pass rate or 7 out of 10 exercises completed– 12 passed. The 3 that did not know exactly what they need to work on and will be meeting with their coaches this week for a private skill lesson. We will be testing again next month and for those of you wondering what the Level II test will be… It will start with a 10K. These students received their white bands and will be wearing them with respect, honor and pride. Please take a moment to congratulate them on their success.
Marissa
Don
Brian G
Brian C
Katie
Tia
Magan
Eric
Leesa
Najla
Jon
Tracey
DSC_0316

DSC_0217

DSC_0244

DSC_0263

DSC_0277

DSC_0282

DSC_0293

"Elite Fitness is our Goal"

Congratulations to everyone who competed in our very 1st C.F.S Level I test. 15 students began the morning knowing they needed  a 70% pass rate or 7 out of 10 exercises completed– 12 passed. The 3 that did not know exactly what they need to work on and will be meeting with their coaches this week for a private skill lesson. We will be testing again next month and for those of you wondering what the Level II test will be… It will start with a 10K. These students received their white bands and will be wearing them with respect, honor and pride. Please take a moment to congratulate them on their success.
Marissa
Don
Brian G
Brian C
Katie
Tia
Magan
Eric
Leesa
Najla
Jon
Tracey
DSC_0316

DSC_0217

DSC_0244

DSC_0263

DSC_0277

DSC_0282

DSC_0293

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