by CFS | Oct 21, 2019 | News
Warm-Up: Coach’s choice WOD prep: With a 22 minute clock 10-minute power clean warm-up time. then CFS In-House Throwdown WORKOUT 1 12 min to establish a 1 RM Power Clean or Squat Clean for each athlete. The combined lifts will be your score. 1 bar per team. WOD:...
by CFS | Oct 20, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Deadlift to WOD weight. Practice dips and wallballs Option for ring dips: 1. Bar dips 2. Box dips 3. Band assisted rings or box 4. Bar box assisted WOD: 7-UP AMRAP 7 (minute 0-7) 4 Deadlifts Option 1 (225,150) Option 2...
by CFS | Oct 20, 2019 | Events, News
Join us for our 4th annual In-House Throwdown! It’s always tons of fun! Anyone can do this! Sign up before 10/22 to guarantee yourself a t-shirt or tank. Teams will be announced on Saturday, October 26th. Click here to see original post! (Original post now...
by CFS | Oct 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: With your team: 10 Cal row 10 Cal bike 10 Cal ski WOD: “Sweat Lodge” for time Teams of 2 or 3. 1 person will work while the other(s) rest. 100-80-60-40-20: Calorie Row 20-40-60-80-100: Calorie Bike 100-80-60-40-20: Calorie Ski...
by CFS | Oct 18, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Curtis P to WOD weight WOD: AMRAP in 35 minutes Buy-In: 15-12-9 Curtis P’s Opt 1(95,65)Opt 2(75,50)Opt 3(55,40) Burpees over the barbell In the remaining time, AMRAP of: 300 meter Run 27 Air Squats 18 Hand release...
by CFS | Oct 17, 2019 | News
As of Friday evening at 9pm there is no water at CFS due to an issue with a crew working on water pipes behind our building. If you typically shower in the morning please plan accordingly as we do not know when the water will be back on.
by CFS | Oct 17, 2019 | News
Theodore Roosevelt: “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust...
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