by CFS | Jun 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: Hang Squat Cleans Build to a Heavy Single WOD: Twi-Light AMRAP 9 10 Hang Squat Cleans (135,95) 30 Double Unders Option 2: AMRAP 9 10 Hang Squat Cleans (95,65) 30 Double Unders Option 3: AMRAP 9 10 Hang Squat Cleans (75,50) 45...
by CFS | Jun 10, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: White 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges (45,35) 400-meter run Option 2: 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges...
by CFS | Jun 10, 2019 | News
Congratulations to Sami Osman, June Athlete of The Month! Let’s get to know Sami a little better with some questions below! When and how did you get started with us? Started fall of 2018. Moved from Cambridge. Bought a house in Ashland, hence the move. I...
by CFS | Jun 9, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Back Squat 5,5,5 WOD: Teams of 2 With a Continuously Running Clock: Perform 100 Burpees At the top of each minute perform 8 Alternating Dumbbell Snatch Post WOD: Accumulate 2 minutes in an...
by CFS | Jun 9, 2019 | News
Fill in the names: _ _ _ _ _ _ & _ _ _ _ at the old box! Warm-Up Coach’s choice WOD prep Prep the deadlift to WOD weight. WOD Christine (compare from 3/13/19) 3 rounds for time 500 m row 12 Body weight deadlifts 21 box jumps (20″) Men & Women Option...
by CFS | Jun 8, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Gran Torino For 30 Minutes Move Through: 800 Meter Run 15 Muscle-ups bar or ring 15 Russian KB swings 15 DB bench press 15/10 Calorie Bike 15 Slam balls *Option for muscle ups: Jumping bar muscle ups....
by CFS | Jun 7, 2019 | News
Warm-up: Coach’s choice WOD prep: Prep the movements WOD: “Thunder Road” For time: 1000 m row or 800 m run 21 Power snatches (115,75) (3 sets or less) 1000 m row or 800 m run 21 Burpees over the barbell 500 m row or 400 m run 15 Power snatches...
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