by CFS | Dec 20, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prepDumbbell snatch WODTeams of 2. One person works while the other rests. Athletes complete full rounds.AMRAP 108 alternating dumbbell snatchessprint 10 m up to box3 burpee box jump overs6 AB-mat sit-ups3 Ball slamssprint 10 m back...
by CFS | Dec 19, 2018 | News
Warm-Up Coach’s choice WOD prep1 Snatch grip deadlift1 Hang power snatch*1 Overhead squat if capable.Build to wod weight heavier if capable.Practice rope climbs. *If not doing the overhead squat with the bar or load. Practice with a dowel after the dead lift and...
by CFS | Dec 19, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prepPrep the movements WOD5 roundsMinute 1 10 DB bench press Minute 2 10 1 arm KB rows (10 R side/ 10 L sideMinute 3 30 double undersMinute 4 30 second hollow holdMinute 5 30 seconds Battling ropes *For the Bench press, 1 arm rows and...
by CFS | Dec 18, 2018 | News
Dear CFS Community, Thank you very much for your generous donations. I was able to buy holiday presents for 4 children, age 3, 5, 9 & 12. The presents included clothing, dolls, soccer balls, toy trucks, art supplies, a bike and much more! I couldn’t have...
by CFS | Dec 18, 2018 | News
Missing summer already… Warm-Up Cardio: Light 500m row Movement Prep: 3 rounds10 air squats, 10 Double kettlebell Dead lifts 10 band pull-aparts ( Change angle in each round) Mobility: 45 seconds of couch stretch(hips) each side.45 seconds of lax ball...
by CFS | Dec 17, 2018 | News
Warm-Up Rowing warm-up WOD prepPrep the movements WODSword In The Darkness1000 m rowthen 10 rounds of3 Thrusters (95,65)5 Burpees over the barThen 800m run Option 2:1000m rowthen 10 rounds of3 Thrusters (75,50)5 Burpees over the barThen 800m run Option 3:500m rowthen...
by CFS | Dec 17, 2018 | Kids & Teens WOD, News
The class schedule will be adjusted on the following dates. Monday, 12/24 Adult Classes5:30am6:30am9:30am12:00pmKids Classes11:00am (Ages 8-11)12:00pm (Ages 12+) Tuesday, 12/25 CLOSED Monday, 12/31Adult Classes5:30am6:30am9:30am12:00pm Kids Classes11:00am (Ages...
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