by CFS | Apr 26, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight. WOD Christine 3 rounds for time 500m row 12 Body weight deadlifts 21 box jumps(20″) Men & Women Option 2: 75% body weight. Option 3: 50% body weight Endurance & Stamina 5k row for...
by CFS | Apr 26, 2018 | Kids & Teens WOD
Warm-up 4 Station Relay: Set up four cones in a diamond pattern. Divide class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the...
by CFS | Apr 25, 2018 | News
Mark Warm-up: Coaches Choice Wod-prep: Prep the ring dips Wod: Teams of 2. 1 person works while the other rests. Divide the runs cal bike and dips however you like. Birds of a Feather 2 rounds for time 1 mile sand bag run(50,35) 75 calorie bike 50...
by CFS | Apr 25, 2018 | Events, News
Hello CFS Community, Mother’s Day is just around the corner and we thought it might be nice to put together some baskets for some moms in need. Our goal is to make 15 baskets that will be donated to local Ashland non profit, Home2Homes. They will distribute the...
by CFS | Apr 24, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 4-6 5 Minutes at Each Station: Max meter Yoke Push (10m up 10m back) Max meter Sled Pull Max Calorie row Max Slam balls Tire flips *No rest between stations 1 rower per team. Post WOD: Mobility...
by CFS | Apr 24, 2018 | News
Who are these guys? Warm-Up Coach’s choice WOD prep 1 strict press 1 push-press 1 push jerk 15 minutes to build to a heavy complex from the floor. WOD Shoulder Pads AMRAP 16 20 STOH (115,80) 20 toes to bar 20 Burpees over the bar. Option 2: AMRAP 16 20 STOH...
by CFS | Apr 23, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 4-6 5 Minutes at Each Station: Max meter Sled Push (10m up 10m back) Max meter Sled Pull Max Calorie row Max Slam balls Max Blue mat flips flips(the long way) *No rest between stations 1 rower per...
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