by CFS | Jan 12, 2020 | News
Warm-Up: Coach’s choice WOD prep: 10 minutes to warm-up your press, push press and push jerk to WOD weights. WOD: Finski (If more than 10 athletes stagger the start by 5 minutes) AMRAP 5 12 Box Jumps (24,20 ) 9 Cal ski 6 Strict press (95,65) Rest 5 minutes...
by CFS | Jan 11, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: EMOM 20 (4 rounds) –Or choose a WOD you missed this week. Minute 1 10 DB Bench press (AHAP) Minute 3 10 to 15 Burpees Minute 3 5 to10 pull-ups Minute 4 20/14 Calorie bike Minute 5 1 to 2 rope climbs...
by CFS | Jan 10, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the plate ground to overhead. You should be confident in moving sets of 10 reps throughout the WOD today. WOD: Scaggs for time (45-minute cap) See the team option below option 3! 800m row 40 Plate ground to overhead(40,35)...
by CFS | Jan 9, 2020 | News
Warm-Up: Coach’s choice WOD prep: 15 minutes to build to a heavy complex 1 Power clean 1 Squat clean WOD: Lido Shuffle Option 1: AMRAP 15: 100m turf sprint 10 Power Cleans (155,105) 100m turf sprint 10 Handstand push-ups Option 2: AMRAP 15: 100m turf sprint 10...
by CFS | Jan 8, 2020 | News
All online apparel orders have arrived and are bagged and labeled at CFS. We ordered lots of extra items that will be set up in our retail area for purchase.
by CFS | Jan 8, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements at each station WOD: Strong Man Rotation 4 rounds 5 Station rotation. 1-minute max cal Ski 30 seconds rest 1-minute max sledgehammer tire hits (10,7.5) 30 seconds rest 1-minute Handstand hold 30 seconds rest,...
by CFS | Jan 7, 2020 | News
For those of you that were using Kettlebell Kitchen and are missing the meal delivery service we hope you give Nutre Meals a shot! We ordered their meals this past week and they are great!!! Make sure to check out the original post and use the discount...
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