by CFS | Jan 31, 2020 | News
Dear Basketball – !!! In Memory of Kobe Bryant 1978-2020 Warm-Up: Coach’s choice Pre WOD prep: 4 sets on the 2 minutes to build to WOD with the following complex. 1 snatch grip deadlift 1 Hang power snatch 1 Overhead squat *If not overhead squatting...
by CFS | Jan 30, 2020 | News
The Boys Warm-Up: Coach’s choice Pre WOD prep: Build the deadlift to WOD weight. For the work out you should feel good with sets of 5. WOD: Dead Spin for Time:( 20-minute cap) 40/30 Calorie Bike 30 Burpees over the Barbell 20 Deadlifts (245,165) 30 Burpees over...
by CFS | Jan 29, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the row WOD: Teams of 2 or 3 10k row for time. *Every 2000m the team will move their rower up 5m. The workout is complete when your team finishes the 10k and moves their rower across the finish line. We are going by the...
by CFS | Jan 28, 2020 | News
Haley Warm-Up: Coach’s choice Pre WOD prep: 30 minutes to build to a heavy 3 rep back squat. 3,3,3,3,3,3 Example of warming up your 5 rep max: WARM UPSETS: 45#x3, 115#x3, 165#x3, 195#x2, 225#x1 WORKING SETS: 235#x3, 245#x3, 255#x3, 265#x3, 275#x3 What is the...
by CFS | Jan 27, 2020 | News
CFS Representing! Teamwork! Warm-Up: Coach’s choice Pre WOD prep: Prep the Russian swing and handstand push-ups WOD: Topsy Turvy Option 1: Teams of 2. Athletes complete full rounds before switching. AMRAP 30 5 Strict Handstand push-ups 10/7 calorie ski 15...
by CFS | Jan 26, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Bubs 3 Rounds for time (20-minute cap) 24/17 calorie row 21 Wall Ball Shots (20,14) 15 Hang Power cleans (115,80) 8 Burpees Over the rower Option 2: 3 Rounds for time 24/17 calorie row 21 Wall Ball Shots...
by CFS | Jan 26, 2020 | Events
A representative from Ascent Protein will be at CFS Monday night for all the evening classes giving out samples and answering questions. Come on down to try some (and celebrate Alex’s 18th Birthday at the same time).
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