by CFS | Jan 7, 2020 | News
It’s that simple! There is no magic pill! Warm-Up: Coach’s choice WOD prep: Build the deadlift to WOD weight. *The load you choose for this WOD you should feel good about 10 unbroken reps. This could be about 50 to 55% of your 1 rep max. WOD: Botox For...
by CFS | Jan 6, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements Practice ring dips or ring dip options. WOD: Wallbanger AMRAP 20: 20 Wallballs (20,14) 10 Ring dips 20 Box Jumps (24,20) 10 Front Squats (115,80) 20/15 Calorie row Option 2: AMRAP 20: 20 Wallballs...
by CFS | Jan 5, 2020 | News
Warm-Up: Coach’s choice WOD prep: 3 position snatch. 5 sets on the 2 minutes to build to a heavy complex. Position 1 mid-thigh Position 2 below the knee Position 3 From the floor WOD: “Groundhog day” 10 Rounds for Time 20 Double-Unders 10 Toes-to-Bars 5 Power...
by CFS | Jan 4, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the dumbbell thrusters and the run. WOD: “Blast” Off On the 5 minutes for 4 rounds. Rest with remaining time after the run. Or perform a WOD you missed this week. Round 1: Minute 0 to 5 10 Dumbbell...
by CFS | Jan 3, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the Russin Kettlebell swing to WOD weight WOD: “Cause & Effect” Option 1: 3 rounds for time: 1000m row 30 Burpees 30 Russian Kettlebell swings(70,53) Option 2: 1000m row 30 Burpees 30 Russian Kettlebell...
by CFS | Jan 2, 2020 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Skindy (35-minute cap) Teams of 2. Divide the calories, ab-mats, and reps of Cindy as you like. 1 person works while the other rests. 100-80-60-40-20 (Ladies 70-60-45-30-15 cal ski) Calorie ski Ab-mat...
by CFS | Jan 1, 2020 | News
How to get in the best shape of your life! You can’t outwork a poor diet…Nutrition matters! Make a lasting change in 2020! Join us in the Whole Life Challenge! Play the game and have some fun! 6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts...
Recent Comments