by CFS | Oct 12, 2017 | News
Hanna Warm-up Coach’s choice WOD prep Prep the movements WOD Wild Card 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang power Snatches (95,65) Option 2: 5 Rounds: 200 Meter Run 60 Single Unders 9 Hang power snatches (75,50) Dates to save: CFS Guys BroDown Friday,...
by CFS | Oct 11, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Pull Ups WOD 7 rounds 7 box jumps 7 abmats 7 pullups Post WOD mobilize!
by CFS | Oct 11, 2017 | News
Kristina what’s so funny about Linda’s push-ups! Warm-up Coach’s choice WOD prep Build up to your heaviest wod weight WOD Foot Fault With a 3 minute clock 21 Front squats (95,65) 21 Burpee Over the bar Max calorie row with remaining time Rest 3:00...
by CFS | Oct 10, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Hang Squat Clean WOD 21-15-9 Hang Squat Clean Burpee Toe 2 Bar Post WOD Game!
by CFS | Oct 10, 2017 | News
Beth, Lisa & Karen “In the long run, we only hit what we aim at.” ― Henry David Thoreau, Walden Warm-up Coach’s choice WOD prep Build to a heavy 5 WOD Moonball Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts (225,155) 20...
by CFS | Oct 9, 2017 | News
Jenn, Hanna & Deb “Be willing to be uncomfortable. Be comfortable being uncomfortable. It may get tough, but it’s a small price to pay for living a dream.” Peter McWilliams” Warm-up Coach’s choice WOD prep Strict Press build to a heavy 3 WOD...
by CFS | Oct 8, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Prep and practice the movements WOD Teams of 2 switch every 30 seconds 2 rounds 2 minutes of goblet squats 2 minutes of Russian KB swings 2 minutes of Box jumps 2 minutes of HR push-ups 2 minutes of MAX cal bike 2 minutes rest...
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