by CFS | Jan 18, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the power clean to WOD weight. WOD: “Greatest Show on Turf” or perform a WOD you missed this week. 500m turf run 30 Ab-mat situps 15 Hang Power cleans (155,105) 400m turf run 24 Ab-mat situps 12 Hang Power...
by CFS | Jan 17, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Status Quo Teams of 3 AMRAP 40. 1 athlete works while the others rest. Divide the bike, ski, and rounds of Cindy as you like. On a 40 minute clock Minute 0 to 10 max calorie bike Minute 10 to 30 max...
by CFS | Jan 17, 2020 | News
WELL-BEING PRACTICES: NEW YEAR 2020 Week 1: Digital Sundown Overview This is the suggested Well-Being Practice for week one of the challenge. If this practice does not work for you (for whatever reason), then you can choose from one of our 3 Foundational...
by CFS | Jan 16, 2020 | News
Warm-Up: Coach’s choice WOD prep: 15 minutes to build to a 1 rep heavy deadlift. WOD: “Marston” AMRAP 20 1 Deadlift (315,205) Or 85% of your 1 rep heavy 10 Toes to Bar 15 Lateral barbell burpees Options for toes to bar: 1. Toes to chest level 2. Knees to...
by CFS | Jan 15, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the row WOD: Whole Life Challenge WOD 2000m row for time Post WOD: Agile 8 CFS Brief: Nutre Meals is now delivering fresh meals to CFS weekly! Click here for details 6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU...
by CFS | Jan 14, 2020 | News
Warm-Up: Coach’s choice WOD prep: 15 minutes to build to a heavy complex 1 snatch grip deadlift 1 hang power snatch 1 overhead squat WOD: Opens WOD 14.1 AMRAP in 10 minutes 30 Double-Unders 15 Power Snatches (75,55) The load for the power snatch you should feel...
by CFS | Jan 13, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the wallball and row. WOD: Hot Diggity Dog (40-minute cap) 2 Rounds for time: 50 Burpees 1k Row 50 Wallballs (20,14)(10′ shot) Option 2: 2 Rounds for time: 50 Burpees 1k Row 50 Wallballs (20,14)(10′,9′...
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