by CFS | Nov 21, 2017 | Kids & Teens WOD
Warm-Up Jog 400 m 2 Rounds of 10 Reps each Sit Ups Back Extensions Squats Push Ups Lateral Hops WOD prep SKILL: Overhead Squats WOD: 3 rounds of AMRAP 3 7 Overhead Squats 14 Double Unders or 28 singles 15 m Plate Push Rest 3 minutes between rounds Post wod...
by CFS | Nov 21, 2017 | News
Warm-up Coach’s choice WOD Prep: Deadlift 5 sets of 3 climbing WOD: More Pie Please Teams of 2 AMRAP 18: 7 Deadlifts (225,155) 10/7 Cal row 7/5 Calorie Bike Partners complete full round, then switch. Option 2 Teams of 2 AMRAP 18: 7 Deadlifts (155,105) 10/7 Cal...
by CFS | Nov 21, 2017 | Events, Kids & Teens WOD, News
CFS has sponsored a holiday tree at The Corner Spot which is right across the street from CFS. We’re looking for a few creative people to help us decorate the tree any way we see fit! The tree will be set up with white lights and then it’s ours...
by CFS | Nov 20, 2017 | News
Dana Warm-up Coach’s choice WOD Prep: Front squat-build to wod weight. WOD: Pass the Gravy 5 Rounds for time: 12 Front squats(155,105) 30 Double Unders 12 Hand stand push-ups Option 2: 5 Rounds for time: 12 Front squats(75,50) 30 Double Unders 12 DB Strict...
by CFS | Nov 19, 2017 | Kids & Teens WOD
Warm-Up Junk yard dog Warm up 15 Squats 14 Monkey Hangs 13 Push Ups WOD prep skill: Clean & Jerk WOD Grace 30 Clean and Jerks for time *Perform in heats. Athletes will judge each other Kids 8-10 3 rounds 5 power cleans 5 push-press 20 single jump ropes Post...
by CFS | Nov 19, 2017 | News
Fun times at the In House Throwdown! Warm-up Coach’s choice WOD Prep: Prep the movements WOD: Gib·lets- noun /the liver, heart, gizzard, and neck of a chicken or other fowl, usually removed before the bird is cooked, and often used to make gravy, stuffing,...
by CFS | Nov 18, 2017 | News
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