by CFS | May 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Band of Brothers AMRAP 25 Teams of 3 48 Cal bike 24 Box jumps(24,20) 24 Dumbell snatches(50,35) *Scale loads and as needed. Post WOD: Agile 8 CFS Brief: Day 7 Nutrition...
by CFS | May 3, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the push press to WOD weight WOD: “Take me to your leader” 800-m run Then 10 rounds of 5 Pull-ups 5 Push press (135,95) 10 Calorie Row 10 Burpees over the barbell. *If you have a vest wear it! *Push press load...
by CFS | May 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Achy Breaky Heart 1,000 Meter Row Directly Into… 30 Plate Ground to overhead (45,35) 300-m run 3 rope climbs 20 Plate Ground to overhead (45,35) 200-m run 2 rope climbs 10 Plate Ground to overhead...
by CFS | May 2, 2019 | News
Dear CFS Community, On May 26th I will be running in my first half-marathon, ‘Boston’s Run to Remember’. I have been training hard and, with the support of family and friends, I will cross that finish line! I will be “fundracing” for ‘Back on My Feet’, a national...
by CFS | May 2, 2019 | Kids & Teens WOD
Warm-Up: Hanna Says: Set up a circle of cones in the middle of the room and kids start the game by running around the cones. At the call “FREEZE!”, everyone stops and then a location and movement are called out. The kids go to that location in the room and perform the...
by CFS | May 1, 2019 | News
Congratulations to Jackie Johnson, May Athlete of The Month! Let’s get to know Jackie a little better with some questions below! When and how did you get started with us? My daughter Rebecka had been doing CF for a few years. I noticed how it was helping her and I...
by CFS | May 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Shuffle the deck WOD: Deck of Cards Alternate movements each card. 1. Ab-mat sit-ups 2. Burpees 3. Barbell curls (45,35) 4. Barbell STOH (45,35) 5. Reverse Lunges Face cards = 10 reps Jokers = 200 m run on turf Suicide King 100...
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