by CFS | Sep 11, 2018 | News
Warm-Up Coaches choice WOD prep Turkish Get-Up Build to a Moderate Load on Each Arm WOD King Ping AMRAP 3 22 Dumbell snatches(50,35) 22 Ring Dips *Max cal bike with remaining time. Rest 3 minutes AMRAP 3 16 Dumbell snatches(50,35) 16 Ring Dips Max cal bike with...
by CFS | Sep 10, 2018 | News
CFS Barbell Club is designed to promote strength, power and function. This club is for CFS members only. The Barbell Club incorporates programming for simultaneous gains in your Squat, Press and Olympic Lifts with 1 workout per week completed in about...
by CFS | Sep 10, 2018 | News
Warm-up Coach’s choice WOD prep Warm-up the movements from lightest to heaviest. WOD Compare to 9/11/17 Seventeen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing...
by CFS | Sep 9, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Back Squat build to a perfect 5. 5,5,5 WOD With a Continuously Running Clock: Perform 100 Burpees At the top of each minute perform 8 Alternating Dumbbell Snatch Post WOD: Accumulate 2 minutes in an...
by CFS | Sep 9, 2018 | News
Warm-Up Coaches choice WOD prep Strict press 15 minutes to build to a heavy 3. WOD Bootleg Coors 10 minute KB ladder 5 Kettlebell swings (53,35) 5 Kettelbell goblet squats (53,35) 50 Double Unders 10 Kettlebell swings 10 Kettelbell goblet squats 50 Double Unders 15...
by CFS | Sep 8, 2018 | News
Warm-Up Coaches choice WOD prep 15 min to build to a heavy Power snatch WOD Deliverance 10 Rounds for time of: 5 Burpees, over the bar 12 Abmat situps 7 Power Snatch, (75,55) Option 2: 10 Rounds for time of: 5 Burpees over the bar 10 Abmat situps 7 Power Snatch,...
by CFS | Sep 7, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Shuttle run (5-10-15 m) 5 Push ups 10 Jumping Jacks 5 Squats WOD prep Farmers carry build to a heavy 10 m carry. Use farmers bars or kettle bells. WOD “Team of 2 or 3 Boat Race” 1 Rounds For Time: 1200 Meter Row 800 Meter Run Teams of 2 Switch row...
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