by CFS | May 28, 2018 | News
Warm-Up Coach’s choice WOD prep Deadlift- 15 minutes to build to a heavy 3 WOD Kettlelicious AMRAP 10: 3 Burpees over the kettlebell, 3 Kettlebell Swings (53,35) 6 Burpees over the kettlebell, 6 Kettlebell Swings 9 Burpees over the kettlebell , 9...
by CFS | May 27, 2018 | News
We’re going to have a casual cookout after Murph. We’ll have burgers, dogs and a few sides. Bring somethihng to throw on the grill or an easy side dish. Friend and family welcome!
by CFS | May 27, 2018 | News
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted...
by CFS | May 26, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the row WOD “Team 10k Row” For Time: 10,000 Meter Row Teams of 3. Change every 250 Meters. CFS Brief: Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH. Thursday, June 28th 6:45pm to 7:45pm....
by CFS | May 25, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD 31 Heros with teams of 3 or 4 (similar strengths if possible) AMRAP in 31 minutes 8 Thrusters (155,105) 6 Rope Climbs (15 ft) 11 Box Jumps (30,24 in) Partners will rotate the sand bag run in order...
by CFS | May 24, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Three Dog Night” Minute 0 to 5 AMRAP 20 Wall Ball Shots (20,14) 10ft men / 9ft women 10 Deadlifts (185,135) Rest minute 5 to 10 Minute 10 to 17 AMRAP 20/15 Calorie Row 10 Push Jerks...
by CFS | May 23, 2018 | News
Warm-Up Coach’s choice WOD prep WOD “Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds *Total time is your score. CFS Brief: Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH. Thursday, June...
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