by CFS | Nov 14, 2018 | Kids & Teens WOD
Warm-Up Row 200m Then 30 Seconds Each 2 x Through Sit Ups Push Ups Jumping Squats PVC Pass Throughs WOD prep SKILL: Overhead Squats WOD 9-11-13 Reps for time of: Overhead Squat Box Jumps 5 40 m shuttle runs (20 m up/20 m back) after the box Jumps. Post WOD: Pull-up...
by CFS | Nov 14, 2018 | News
Matt Warm-Up Coach’s choice WOD prep Work to a heavy dumbbell Turkish get up each side. WOD Longmire 4 Rounds for Time 500 meter Row 12 Dumbbell Alternating snatches(50,35) 50 double-unders Option 2: 4 Rounds for Time 500 meter Row 12 Dumbell Alternating...
by CFS | Nov 13, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Skill: Kettle bell swing WOD: For Time 20 minute cap 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Forward Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell...
by CFS | Nov 13, 2018 | News
Sue & Lesa Warm-Up Coach’s choice WOD prep Skill KB swing WOD “FAT AMY” BENCHMARK WOD For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Forward Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (53,35) 10 Burpees 10 meter Bear Crawl...
by CFS | Nov 13, 2018 | News
Congratulations to Joe Rubertone , October Athlete of The Month! Let’s get to know Joe a little better with some questions below. When and how did you get started with us? I first joined CFS in 2012, but when my daughter was born in 2013 daily schedules...
by CFS | Nov 12, 2018 | News
Warm-Up Coach’s choice WOD prep Skills: Pull-ups & HSPU WOD The Meg (15 minute cap) *10 rounds for time. Teams of 2. 1 person completes a full round while the other rests. Each athlete completes 5 rounds 12 Chest to bar pull-ups 18 calorie bike 6 Strict HSPU...
by CFS | Nov 12, 2018 | Kids & Teens WOD
Meaning of Veterans Day While many realize that Veterans Day, which always falls on November 11, is a day to honor our Veterans, few realize the historical significance behind the day. Veterans Day originated as Armistice Day and marked the end of hostilities of World...
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