by CFS | Dec 8, 2017 | Kids & Teens WOD
Warm-Up Junk yard dog WOD prep Power clean & Push Press WOD AMRAP 10 7 power cleans 7 Push press 7 10/7 Cal bike Post WOD Hungry Hungry Hippo
by CFS | Dec 7, 2017 | News
Warm-up Coach’s choice WOD Prep: Snatch position complex work to a perfect snatch From top down Find pocket position Find below knee positron Find floor position Find below knee position Back to pocket position then power snatch Practice your dead lift between...
by CFS | Dec 6, 2017 | News
Billy Warm-up Hungry Hungry Hippo WOD Prep: Skill the ring dip WOD Dip Stick for time 21-15-9 Cal bike Ring dips Options for dips: Bar dips Bands Boxes Post WOD Foam roll for 5 minutes. CFS Brief: Perform a random act of kindness today! CFS Holiday...
by CFS | Dec 5, 2017 | Kids & Teens WOD
Warm-Up 3 Times through at a Warm Up Pace of: 1 Shuttle Run 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms WOD prep Dumbbell snatch WOD 30 Dumbbell Snatches 10 Burpee Plate jump overs 20 Dumbbell Snatches 10 Burpee Plate jump overs 10 Dumbbell Snatches 10 Burpee Plate...
by CFS | Dec 5, 2017 | News
Man’s best friend! Warm-up Coach’s choice Pre WOD: Prep the movements WOD: “Team of 3 Coffey” U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine...
by CFS | Dec 4, 2017 | News
Warm-up Coach’s choice WOD Prep: 2 minute max double unders. WOD: “Putty in my Hands” AMRAP 20: 30 KB swings (53,35) 30 Box Jumps (24,20) 30/21 Calorie row 30 Ab-mat-situps Option 2: AMRAP 20: 30 KB swings (35,26) 30 Box Jumps (24,20) 30/21 Calorie...
by CFS | Dec 3, 2017 | News
Ryan in action on the slopes! Congratulations to Ryan Van Epps , November Athlete of The Month! Let’s get to know Ryan a little better with some questions below. When and how did you get started with us? I got started in January of ‘14 after Stacy convinced me to take...
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