CFS Teams mobilizing right before the C.A.L. Competition Events!  

2 Hour CrossFit Sun Classes?!

I feel that the ideal CFS class should be 2 hours instead of 1.  I wish we had the time to have 2 hour classes.  The reason we need this extra hour is for mobility.  We should be doing a full mobility session before and after every WOD.  I know that it's difficult to find two hours out of your day to do both, but if you have the time.... DO IT!

When I WOD in the off hours, I typically mobilize around 45min+ before I start my workout.  I spent about an hour mobilizing last Sunday before my Olympic lifting workout.  It helps with performance and also recovery.  I can really feel the difference and the difference is huge.  It should be like that every WOD.  

There are many members that have experienced the same results.  I won't be able to program 2 hour CFS classes but that doesn't mean you can't come in early or stay after.  If you have extra time, utilize it mobilizing before and after WODS.  Try it out for a week!  Make a conscious effort to come in an hour early or half an hour early.  Don't forget about post WOD mobility as well.  

Everyone has some type of mobility limitations that they are constantly battling with.  If you are not making progress fast enough, then get in this extra hour of mobility.  This is the only true way to fix these issues.  

Perfect Pull-ups

We will be going over the fine details for the form/technique of Pull-ups.

5 sets of max unbroken sets with 2-3min rest

WOD

5 rounds for time (20min Cap)

30 Hollow Log Rocks

30 R. Hollow Log Rocks

30yd Bear Crawl

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CrossFit Sun in Isle of Mujeres, Cancun Mexico - Send me pictures of you wearing your CFS shirts!

CrossFit Games Open Starts this Week!

Browse this site for more info: Click Here

There were over 26 thousand registered athletes last year.  This was before the CF games being televised on ESPN and all the Reebok commercials.  This year is going to be even bigger!  Regardless of registering or not, just participating in the WODs is being a part of history.  This is one of the largest sporting events in the world.  The CrossFit community is growing and so is the sport of CrossFit.  

We will program the game's open WOD into our program.  Have Fun with these WODs and see where you rank in the world!

Overhead Squat

We are mobilizing and working on OHS today.  We will attempt a 5RM.

WOD

10min AMRAP

5 Push Climbers

10 DB Thrusters

15 Lateral Hurdle Jumps

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U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Hero WODs!

Who can best describe what a Hero WOD represents?

"Bradley"

10 rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30secs

Box Competition Finisher! Win a CFS WOD Journal

3 Events:

1. Max Set of Double-unders: We are looking for your best unbroken set of DUs.  Double-singles will be allowed as long as the rope keeps moving.
2. Max L-Sit: Legs out in front, can be slightly bent
3. Max Ball Slams in 2min: Must get to full extension with arms overhead and hips fully extended

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Quick Update: New Saturday's Classes and Times

Starting this Saturday we will have two classes.

9am - 10am Gymnastics

10am - 11am Olympic Lifting

This is just an outline but we will test it out and see what happens.  We may change the programming for either day if we have something special going on.  We may add an additional class with an emphasis on team WODs, competition, mobility, or running.

Contact us if you have any questions.

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Behind every great CF box there is an amazing women doing all the real hard work.  CFS wouldn't be where it is today without you Andrea!  

Happy Valentine's Day!

CrossFit brings people together.  CrossFit brings family together.  The CFS community is contagious because it's an amazing thing!  A box full of ego-free(well kind of), positive, and just pure awesome members creates a unique vibe.  We have something special here, we really do.  I want to thank all you badass CFSers for being an important part of the CFS family.  I am thankful for being able to CrossFit with my kids, wife, parents, and friends!  Couples or Family WOD competition in the future anyone?

Valentine's Day WOD "Double Blind Date"

You all have blind dates waiting for you at the box!  

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C.A.L. California League Recap

What an amazing event!  The event was well organized and ran very smoothly.  I am so proud of all three of our teams for kicking ass this weekend.  Check out the results of our teams: Click Here!

We Drank The Kool-aid

Four Wodsmen

F&E (Fun and Easy)

There was so much energy in the building.  We had a pretty big group plus an awesome cheering section!  Thank you to all the spectators that came up to support the teams.  I know that all of the cheering helped them work harder.  

We will keep updating photos to the FB page. We also took a lot of videos.  DJ will make a cool compilation video once we all get him the vids.  

Once again, CONGRATULATIONS to all the teams and way to represent CFS!  

WOD

Class Comp: Double Under Ladder

5/10/15/20/25/20/15/10/5

"10 Rounds of Cindy"

For time with a 10min Cap

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Homework: Search the Mobility Site

There are 365 different mobility wods to search through.  Find ones that will help you increase mobility for CrossFit movements.  Specifically target your main issues or most troublesome tightness areas.  Start searching the site and type in key words like shoulder, overhead squat, knee pain, etc.  Start becoming efficient at navigating this site.  Don't just stop at one video.  There may be a bunch of videos that will benefit one mobility issue.  Make sure to do each one and "test and retest."  Once you have found the one that gives you the most change/benefit, then do that regularly.

The reason CF movements are hard is because of mobility issues.  It's hard to do olympic lifts, overhead squat, deadlifts, front squats, etc. because most CF movements require a ton of flexibility.  You can practice these movements all day long, but limited mobility will always hold you back.  

Update:

5am Class Starts This Monday!  The 8am Class will be closed!  No more 8am Class.

Gym Closed Tomorrow for the C.A.L. Competition: Many of us are going up to Temecula to support our fellow CFS members.  Contact me if you want to go and we can all carpool.

WOD 

5RM Front Squat

Finisher

75 Hang Power Snatches (light weight, focus on form and technique)

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The new rig is a beast!  Thanks for helping with the build Todd, Brandon, DJ, and Ben!  We thank all the members for putting up with all the construction since the expansion.  We are not done yet but it will all be worth it in the end.  

News and Updates!

New Morning Class Starts Next Week: There will be a 5am Class that starts Monday 13th.  Get your day started off right with some CFS!  Let's get a good turn out for this class so we can keep it going!

C.A.L. Competition This Saturday: Come support your fellow CrossFit Sun members this Saturday as they compete in this competition.  Here are the event details.  Here is the location of the box it's held at.  

We have 3 teams going up.  Come support Andrea, Cristina, Katie L., Kate, Brandon, DJ, Phil, Robert, Jared, Tino, and Jon.  

Check out this event live and see if you want to compete in up coming events!

Gym Closed This Saturday, 2/11, Due to the C.A.L. Competition: If you want to get in a WOD this Saturday, here is some homework.  Take it outdoors and have some fun.  Go to the beach, the park, or a nice trail and have fun.  Don't worry about reps or time.  Just get out there and run.  Stop frequently at different spots to do squats, push-ups, squat jumps, burpees, sit-ups, bird pickers, or bear crawls.  Just keep moving and enjoy the environment.  

WOD

Bring Your Running Shoes.

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MobilityWOD.com

Make this site is your new best friend.  Forget checking Facebook, this is where you need to spend your time.  Watch and learn but also practice it!  Don't get overloaded with too many different MWODs.  Find the ones that give you the biggest change and stick to it.  Do them on a daily basis.  

The biggest limiting factor when it comes to athletic performance is mobility!  Improving your functional mobility will do soooooo much for you including injury prevention.  Become a even greater CrossFit beast while staying healthy.... that's what it's all about!

WOD 

Mobility Hour: Who would like a mobility class a few times each week?  Would you be interested in a MWOD class kind of like today?  We can focus on individual issues and limitations for this class.  Give us your feed back on today's class and maybe there will be a MWOD class regularly!

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