by CFS | Sep 12, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Lucky 13 800m run then 13-11-9-7-5-3-1 Dumbbell snatches (50,35) Toes to bar Burpees over the dumbbell then 800m Option 2: 800m run then 13-11-9-7-5-3-1 Dumbbell snatches (40,25) Toes to bar Burpees over...
by CFS | Sep 11, 2019 | Events, News
CFS is hosting a 12-hour physical challenge to be held from 10:00 PM to 10:00 AM starting Saturday night October 5th and ending on Sunday morning, October 6th. This event is designed to test your endurance, perseverance, and mental toughness, through a series of...
by CFS | Sep 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Ghost Rider 6 Rounds for Total Reps in 23 minutes 1-minute of Rowing (for calories) 1-minute of Double-Unders 1-minute of Bike 1-minute Rest *Athletes will work for three minutes straight before resting...
by CFS | Sep 10, 2019 | News
Warm-up Coach’s choice WOD prep Warm-up the movements. WOD Eighteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York,...
by CFS | Sep 9, 2019 | News
Warm-Up: Ski rolling WOD prep: Prep the Ski Erg and wall balls. WOD: 5 rounds “Slalom Ball 50” for time 60 seconds max calories on the ski erg. Your total calories will determine your reps for the wall balls. The reps must equal 50 between both movements....
by CFS | Sep 8, 2019 | News
Eat your spinach! Warm-Up: Coach’s choice WOD prep: Prep the Bench press and step-ups. WOD: Burp-n-Bench AMRAP 18: 20 Burpees to a plate 20 Walking plate lunges (45,35) (Hold plate across chest) 200-m run 20 Dumbbell Bench press (50,35) Option 2: Dumbbell...
by CFS | Sep 7, 2019 | News
Zeus getting ready to dumbbell snatch! Warm-Up: Coach’s choice WOD prep Strength: Option 1(Competitive) 30 min of Snatch complex Work 1 snatch grip deadlift 1 hang power snatch from below the knee 1 hang squat snatch from above the knee 1 overhead squat *Build...
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