by CFS | Oct 11, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD: Swole Friday! Choose 1: 1 mile time trial run, 2 k row or 5k bike Then 1. DB bench press 5 sets of 8 reps. 2. DB bent over rows 5 sets of 8 reps per hand (heavy). 3. DB strict curl and strict press 5 sets...
by CFS | Oct 10, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy 10m yoke carry. WOD Hee-Haw AMRAP 10 5 HSPU 15 russian swings (70,53) 25 DUs Option 2: AMRAP 10 5 Box HSPU 15 russian swings (53,35) 25 DUs Option 3: AMRAP 10 5 DD strict press (40,25) 15 russian swings (35,26) 50...
by CFS | Oct 10, 2018 | Kids & Teens WOD
Warm-Up QUICK FEET TIPS Go through each movement as fast as possible for 10 seconds each: Two Feet Side to Side, Two Feet Front to Back, Ali Shuffle, Quick Touches (“”Pitter Patter””), Single Leg Front/ Back, Single Leg Side/Side WOD...
by CFS | Oct 9, 2018 | News
Warm-Up Coach’s choice WOD prep Max strict pull-ups. Use bands if needed. WOD “Bike Race” 3 Rounds For Time: 50/35 Calorie bike 400 Meter Run Rest 3 Minutes Between Rounds *Total time is your score. Post WOD: Foam roll calves and quads. CFS Brief: *30 Day Fall...
by CFS | Oct 8, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD: Sand Storm 20 Min AMRAP 1 Sand bag bear complex(50,35) Add 1 complex every round 15,10 Cals Row *Scale load as needed. *The BEAR complex consists of a power clean, front squat, push jerk(lower the sand bag...
by CFS | Oct 7, 2018 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep Super set Close grip Bench press Ring rows Rest 90 seconds between sets. Points Of Performance for bench press: Grip the bench...
by CFS | Oct 7, 2018 | News
Congratulations to Rebecka Fillion , September Athlete of The Month! Let’s get to know Rebecka a little better with some questions below. When and how did you get started with us? I started at CFS in September 2016. I had just recently got a new job...
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