CFS Whole Life Nutrition Challenge 2018

CFS Whole Life Nutrition Challenge 2018

For six weeks this winter we will attempt to reset our bodies and increase our fitness. From January 20th to March 2nd we will partake in the Whole Life Nutrition Challenge.  Click here to register for the Whole Life Challenge. Early registration...
WOD Monday 1/1/18 Happy New Year!!!

WOD Monday 1/1/18 Happy New Year!!!

Warm-Up Coach’s choice WOD prep Prep the movements WOD “FELIX THE CAT” This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive...
WOD Sunday 12/31/17

WOD Sunday 12/31/17

Henry Warm-Up Coach’s choice WOD prep Prep the movements WOD Old Acquaintance AMRAP 25 Teams of 2.  You go I go.. Teammate A does farmers carry.  Teammate B does farmers carry. Teammate A does KB Reverse Goblet lunges.  Teammate B does KB...

WOD Kids & Teens Saturday 12/30/17

Warm-Up End of year: Kids choice! WOD prep “Perfect” movement Relay: Lets review all the movements we have practiced this year. Listen carefully when you get to the cone for which movement the trainer would like you to demonstrate. WOD GAMES End of the year: Game Day...
WOD Saturday 12/30/17

WOD Saturday 12/30/17

Warm-Up Coach’s choice WOD prep Prep daed lift to wod weight. WOD Day Tripper Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 10 dead lifts (275,180) Station 2 – 15 Ring dips Station 3 – Max Calorie Bike Station 4 – Rest * Max cals on the bike is your...

WOD Kids & Teens Friday 12/29/17

Warm-Up Coach’s choice WOD prep Left/Right punches gloves on. Alternating knees to gloves Alternating upper cuts gloves on. Alternating hooks gloves on. WOD Buy in 100 single unders Round 1- Rest 1 minute after each round 50 Left/Right punches 20 Abmat sit-ups...
WOD Friday 12/29/17

WOD Friday 12/29/17

Bryan Warm-Up Coach’s choice WOD prep 3-Position Squat Clean Build to a Heavy Complex Position 1 – Pockets Position 2 – Above the knee Position 3 – 2″ from the floor WOD Freeze Frame 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell...