by CFS | Feb 28, 2018 | Events, News
We 5 CFS athletes that are running the Boston Marathon this year! Jon Kalus Chris Bogardus Becka Fillion Dana Balejko Katya Divari Congratulations to Dana and Katya who qualified for this marathon. Jon, Chris and Becka need to fundraise in exchange for...
by CFS | Feb 28, 2018 | News
Embrace the goats! Warm-Up Coach’s choice WOD prep WOD “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the...
by CFS | Feb 28, 2018 | Kids & Teens WOD
Warm-Up Jog 200 M 10 See Saw Squats 10 Double Unders 10 Wall Ball 10 Kettle Bell Swings 10 Banded Good Mornings WOD prep Pistols WOD Death By: Odds: Cals on the Rower Evens: Pistols Post WOD Skill...
by CFS | Feb 27, 2018 | News
Warm-Up Coach’s choice WOD prep 10 minutes Build to a heavy 3 push press from the floor. WOD Bazooka 2 Rounds for time of: 800m run 20 Burpees, Bar-facing 20 Push Press (115,80) Option 2: 2 Rounds for time of: 800m run 20 Bar-facing Burpees, 20 Push Press...
by CFS | Feb 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Tic Tac 5 Rounds: 1:00 Calorie Bike 1:00 Wallballs (20,14) 1:00 Abmat sit-ups 1:00 Rest Post WOD Couch stretch. 2 minutes per side. Endurance & Stamina High Intensity Interval Pyramid starting at 500...
by CFS | Feb 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 2 60 Calorie row 50 Ab-mat sit-ups 40 Goblet squats 30 Russian KB swings 20 push-ups 10 pull-ups Post WOD...
by CFS | Feb 25, 2018 | News
2 judges are better than 1! Warm-Up Coach’s choice WOD prep Warm the power clean up to wod weight WOD Havana Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July...
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