by CFS | Feb 3, 2018 | News
Happy Birthday Joe! Warm-Up Coach’s choice WOD prep Prep the movements WOD MO-Joe Buy in 50/35 row Then 5 rounds 10 Hand stand push-ups 10 Hang power cleans(115,75) 10 Back squats(115,75) 10 Russian kettle bell swings(70,53) 10 Toes to bar Then Cash out 50/35...
by CFS | Feb 3, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Plank Ups Squats Lateral Hops WOD prep Skill:Double Unders WOD 5 Rounds for time of: 15 Double Unders or 30 single unders 10 Push Ups 5 pull-ups or 5 ring rows Post WOD Game coaches...
by CFS | Feb 2, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Hog Tied AMRAP 25 5 pull-ups 10 push-ups 15 Squats 20/15 cal row 25 double unders Option 2: AMRAP 25 5 pull-ups 10 push-ups 15 Squats 20/15 cal row 50 single unders. Option 3 AMRAP 25 5 ring rows...
by CFS | Feb 1, 2018 | News
Sean Warm-Up Coach’s choice WOD prep Prep the barbell movements. WOD 3 Dog Night Minute 0 to 5 AMRAP 5 : 20 Wall Ball Shots, (20,14) 10 Deadlifts (185,135) Rest minute 5 to 10 Minute 10 to 17 AMRAP 7 : 30/20 Calories bike 10 Push Jerks, (155,105) Rest minute 17...
by CFS | Feb 1, 2018 | Events, News
New CFS apparel is now avaialble through a temporary on-line store that we have set up. This store will be available until Wednesday, February 14th. Click here to log in to the on-line store If you logged into this site last time we offered this (Dec 2016)...
by CFS | Feb 1, 2018 | Kids & Teens WOD
Warm-Up Jana Says: Set up a circle of cones in the middle of the room and kids start the game by running around the cones. At the call “FREEZE!”, everyone stops and then a location and movement are called out. The kids go to that location in the room and perform the...
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