by CFS | Apr 8, 2019 | Kids & Teens WOD
Warm-Up: 3 Rounds 10 m Frog hop 5 Burpees 10 m Roving plank 10 m zig zag side shuffle through the cones. WOD prep: Elbows to the Wall Drill: Athletes stand facing the wall in their press setup position. Walk forward until elbows just touch the wall without leaning...
by CFS | Apr 8, 2019 | News
Warm-Up Coach’s choice WOD prep Rowing and double under technique. WOD The Ghost (Compare scores from 8/9/18) Option 1 & 2 6 rounds of: 1 minute of rowing for max calories 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as...
by CFS | Apr 8, 2019 | News
Congratulations to Andi Frey , April Athlete of The Month! Let’s get to know Andi a little better with some questions below! When and how did you get started with us? October of 2017, but I finally got serious about showing up regularly in May 2018 What is your...
by CFS | Apr 7, 2019 | Kids & Teens WOD
Warm-Up: 400 m Indian medball run WOD prep: Max height box jump WOD: For time 800 m run then 21-15-9 Wall balls Double KB dead lifts then 800 m run Post WOD: Banded hamstring stretch ”...
by CFS | Apr 7, 2019 | News
Warm-Up: Perform each movement for 10 reps:Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep: Strength: Back squat Build to a heavy single in 10 minutes. Then Strict press Build to a heavy single in 10 minutes. WOD:...
by CFS | Apr 6, 2019 | News
Warm-Up: 400m Indian medball run WOD prep: 10 minutes to find a max height box jump. (use the new soft boxes) WOD: Bed Spins For time 800 m run then 21-15-9 Wall balls (20,14) Double KB dead lifts (70,53) then 800 m run Post WOD: Banded hamstring stretch CFS Brief:...
by CFS | Apr 6, 2019 | News
Looking for a set of Volvo car keys that may have been dropped in someone else’s bag during the morning classes today (4/6). If you find them please call CFS at 508-202-9922 or email eliz@cfsyn.com.
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