by CFS | Dec 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the power snatch to the heaviest WOD weight. Practice knees to elbows and toes to bar. *Choose loads for the WOD that will allow getting the reps done in 2 sets or less. *Ask a coach for help with loads for the WOD. ...
by CFS | Dec 10, 2019 | News
Why are back squats so good? According to Mark Rippetoe “The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known as a hip drive.” ‘enough said. Back squats...
by CFS | Dec 9, 2019 | News
Chris B Warm-Up: Coach’s choice WOD prep: Pressing Complex. 12 minutes to build to a heavy double 5 Sets: 1 Push Press 2 Push Jerks WOD: True Grit for time Option 1 (Opens competitive CF): 21-15-9: Push Jerks (135,95) Burpee Box jump overs (24,20) Option...
by CFS | Dec 8, 2019 | News
Tyler L. Warm-Up: Coach’s choice WOD prep: Deadlift 5-5-3-3 12 minutes to build to WOD weight or a heavy triple. For the WOD the deadlift weight you choose should allow you to go unbroken in all 7 rounds. Practice pull-ups, push up and squats. WOD:...
by CFS | Dec 8, 2019 | News
INGREDIENTS: 3 oz. beef ½ yellow bell pepper ½ tbsp. butter 2 tbsp. basil pesto 1 sprig fresh basil 3 white button mushrooms 1 small zucchini 1 tbsp. lemon juice 1 tsp. mixed dried herbs...
by CFS | Dec 7, 2019 | News
Tyler Warm-Up: Coach’s choice WOD prep: Prep the Tabata movements WOD: Perform a WOD you missed this week. or Tabata Station rotation. Rest 1 minute between Tabatas. A Tabata is 8 rounds of 20 seconds of work with 10 seconds of rest. Station 1: Battling...
by CFS | Dec 7, 2019 | News
New CFS apparel is now available through a temporary on-line store that we have set up. This store will be available until Wednesday, December 18th at midnight. Click here to log into the on-line store for apparel If you logged into this site last time we...
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