by CFS | Dec 26, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the power clean and front squat to the heaviest WOD weight. WOD: The Island of Miss Fit Toys Teams of 3, AMRAP 30: 60 Calorie bike 50 Calorie Ski 40 Power cleans 30 Front squats * The load you choose for this WOD you should...
by CFS | Dec 25, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the shoulder to overhead to heaviest WOD weight. The loads that you choose for the WOD you should be capable of going unbroken in the first round. Practice pull-ups and double unders. Options for double...
by CFS | Dec 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements for the WOD WOD: “12 Days of Christmas” (1) Thruster (135,95)(12 sets) (2) Hang power cleans (135,95)(11 sets) (3) Deadlifts (135,95)(10 sets) (4) Burpees over the barbell (9 sets) (5) Toes to bar (8...
by CFS | Dec 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Dumbbell snatch and wall balls to WOD weight. WOD: Option 1: EMOM 21 Minute 1 10 Wallballs (20,14)(10′ target) Minute 2 10/7 Calorie bike Minute 3 10 Dumbell snatches (50,35) Option 2: EMOM 21 Minute 1 10...
by CFS | Dec 21, 2019 | News
Warm-Up: Coach’s choice WOD prep: Practice tire flips WOD: Strong Man WOD or choose a WOD you missed this week. 20 Down To 1 Cals Row * 1 x Tire Flip Between Each Interval *AHAP Post WOD: Banded hamstring stretch. 2 minutes per side CFS Brief: Adjusted Holiday...
by CFS | Dec 20, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Yin AMRAP 15 Teams of 2. Athletes complete full rounds before switching. 10/7 calorie Ski 10 Kettlebell swings Option 1 (53,35) Option 2(35,26) Option 3(26,18) 5 Burpees 5-minute rest, transitioning...
by CFS | Dec 19, 2019 | News
Outside of your workout, the food you fuel your body with is essential to looking, feeling, and performing your best. If you want real results then you’ve got to eat right. That’s why we’re excited to announce that we’ve partnered with Nutre –...
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