by CFS | Jan 11, 2019 | News
*Day 11 nutrition challenge! Warm-Up Coach’s choice WOD prepPrep the movementsWODFleeting thoughtsAMRAP 205 Pull-ups10 Single arm dumbbell thrusters (50,35) 5R/5L15 Ab-mat sit-ups20 double unders Option 2:AMRAP 205 Pull-ups10 Single arm Kettle bell...
by CFS | Jan 10, 2019 | News
Warm-Up Coach’s choice WOD prepBench Press 20 minutes to build to a 1 rep max. WOD7th HeavenAMRAP 77/5 Calorie row7 Toes to bar7 Ring dip Option 2:AMRAP 7 7/5 Calorie row 7 Toes to bar 7 Ring dips or bar dips Option 3:AMRAP 7 7/5 Calorie row 7 Knees to 907 Box...
by CFS | Jan 10, 2019 | Kids & Teens WOD
Warm-Up Farmers and Lumberjacks: WOD prep skillBalance While Walking: Have athletes practice walking along a line on the floor foot in front of foot without falling. If they are able to practice balancing on the line a few times without falling, lay out a long rope...
by CFS | Jan 9, 2019 | News
Warm-Up Bring Sally up goblet squats. WOD prepPrep the movementsBack squat and hollow rock WODSPB’sStrength: Parallel Back squat 5-5-5-5-5-5-5-5 Build to a heavy 5. 200 m jog and 15 hollow rocks after each set. Post WODCouch stretch 2 minutes each side. CFS...
by CFS | Jan 9, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prepFarmers Carry build to a heavy 10m carryWODBiathalon 350Teams of 4150 calorie row200 calorie bike*Switch out the row and bike every 10/7 calories. Post WODFoam roll for 5 minutes.
by CFS | Jan 8, 2019 | News
Congratulations to Ted Phillips, December Athlete of The Month! Let’s get to know Teddy a little better with some questions below. When and how did you get started with us?I got started at CFS on May 22nd 2016. My brother-in-law had done Crossfit for about two years...
by CFS | Jan 8, 2019 | News
Warm-Up Coach’s choice WOD prepBuild to a heavy power clean. WODAnts in Your PantsAMRAP 20:10 Burpees Over the bar200 m turf run3 Rounds of “The Chief” 1 Round of The Chief is:3 Power Cleans (135,95)6 Pushups9 Air Squats Option 2:(115,75) Option 3:(95,65) Post...
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