by CFS | Jun 6, 2018 | News
Congratulations Stacy, Ryan and Maggie! Hannah Mae Van Epps arrived 6/1/18 weighing 8lbs. 13oz.
by CFS | Jun 6, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the wod WOD Triple 3 team style. 40 minute cap. Teams of 2 or 3. 1 person works while the other(s) rest. Divide the row, double unders and run however you like. For time: 3,000-m row 300 double-unders 3-mile run CFS Brief:...
by CFS | Jun 6, 2018 | Kids & Teens WOD
Warm-Up Coaches choice WOD prep Skill- pullups WOD Team Helen Teams of 2. 1 athlete works while the other rests. 3 Rounds of Run 400m 21 Kettle Bell Swings 12 Pull Ups For the run – Athlete A runs 200m. Athlete B runs 200m. Athlete A runs 200m Athlete B runs...
by CFS | Jun 5, 2018 | News
Warm-Up Coach’s choice WOD prep Thruster build to a heavy single. WOD Regionals Event 6 For time: 4 rope climbs 16 thrusters 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters Men: 15-ft. rope, 155 lb. Women: 15-ft. rope, 105 lb. Scroll for scaling options....
by CFS | Jun 4, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Athletes Choose 1 From Each Section: Last done on 2/27/18 Weightlifting: 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics: Max Strict Pull-ups Max Weighted Pull-ups Max Muscle-ups Max Strict Handstand...
by CFS | Jun 4, 2018 | Kids & Teens WOD
Warm-up: Coaches choice WOD prep: Prep the movements WOD: Teams of 3 1500m row A Works B Rests C holds heavy plate Then 100 Burpees over sand bag A Works B Rests C Hangs from pull-up bar Then 100 plate ground to overhead A Works B Rests C Holds plank...
by CFS | Jun 3, 2018 | News
Hailey Warm-up Coach’s choice WOD prep Prep the movements WOD Filthy 50 For time: 50 Box jump (24,20) 50 Jumping pull-ups 50 Kettle bell swings(35,26) 50 Walking Lunges 50 Knees to elbows 50 Push press (45,30) 50 Back extensions 50 Wall balls(20,14) 50 Burpees...
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