Cena di Natale a Villa Canaro

💣 Quest’anno abbiamo scelto il meglio per voi !! 💎 Una location d’eccezione per un evento fantastico: Sabato 14 Dicembre “Cena Natalizia CFSZ” a Villa Canaro! La Villa sarà a nostro uso esclusivo, solo per noi!! 🏆 Con un menù Apericena a 25 euro (e quest’anno avremo pietanze a volontà) curata dal catering Alfa Caffè Suzzara avremo a disposizione: – […]

WOD 17/11/2019

Every minute, on the minute, for 21 minutes (7 sets of each): Minute 1 – 12/9 Calorie Assault Bike or 15/10 cal Row/Erg Minute 2 – 10 Burpee Box Jump-Overs (60/50cm) Minute 3 – 25 Double Unders + 8 Alternating Dumbbell Snatches (22.5/15 Kg) Motivation. Chi vuole davvero qualcosa trova una strada, gli altri una […]

WOD 16/11/2019

Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: Row/SkiErg 1000 Meters – Bike 3000m 50 Thrusters (20/15 Kg) 30 Pull-Ups Immediately followed by… B. For time: Row/Ski Erg 1000 Meters – Bike 3000m 25 Thrusters (40/25 Kg) 15 Chest-to-Bar Pull-Ups Partner A begins, and as […]

WOD 14/11/2019

A. Take 10-12 minutes to work on handstand and pistol drills or progressions.  B. Every 8 minutes, for 32 minutes (4 sets) for times: 20 Deadlift 80/55 Kg 12 Strict Handstand Push-Ups 18 Pull Ups 20 Alternating Pistols Motivation. Non sottostimare mai né il problema né la tua capacità di affrontarlo. (Robert H. Schuller)

WOD 13/11/2019

A. Four sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets B. In teams of two, partners alternate complete rounds until they have finished 4 sets each of: 30 Russian Swing 24/16 Kg 10 Chest-to-Bar Pull-Ups 5 Overhead Squats* *For the overhead squats, choose a weight that will challenge […]

WOD 11/11/2019

A. 5 sets of: Snatch Lift-Off + Snatch Pull + Snatch @ 78-83% Rest as needed For the snatch lift-off, pause for 2 seconds at mid-patella before returning the barbell to the ground, then immediately perform a snatch pull focusing on proper bar path and speed from the knees through full hip extension; then drop […]