by CFS | Nov 3, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the bench press and DB snatch. WOD Bed Rock 6 rounds not for time 10 Bench press (AHAP) 20 Alternating DB snatch (50,35) 250/200m row SPRINT *Rest as needed between rounds. *Heavy but unbroken on bench. *Spot each other on...
by CFS | Nov 3, 2018 | Events, News
Check out how your favorite CFS athletes are doing in our In-House Throwdown! Link to Leaderboard
by CFS | Nov 2, 2018 | News
In House Throwdown! Warm-Up Coach’s choice WOD prep Prep the Sand bag bear complex 1 Dead lift, 1 hang power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. WOD Blue Bloods 0:00 – 10:00 – 1 Mile Run, Max Sand bag Bear complexes(50,35) 10:00 –...
by CFS | Nov 2, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 1 arm Thruster 5 sets of 3 each arm. WOD AMRAP 15 Teams of 2. One athlete completes a round while the other rests. 3 Kettle bell thruster 5 Push-ups 7 Box jumps Post WOD Scooter relay...
by CFS | Nov 1, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. WOD “Peas In a Pod” Team of 2. One person works while the other rests. Divide the reps how you like. 6 Rounds of: 30 Burpees 30 Sit-Ups 30/21 Calorie row 30 Walking Lunges CFS Brief: Our In House...
by CFS | Nov 1, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Turkish get up Thruster. Build to a heavy triple. WOD Teams of 2. One athlete does a comple round while the other rests. AMRAP 15 3 Kettle bell goblet thruster 5 Push-ups 9 Box jumps Post WOD: Game -Coaches...
by CFS | Oct 31, 2018 | News
Warm-Up Coach’s choice WOD prep Turkish Thruster build to a heavy triple. WOD “Damage Done” Five rounds AMRAP 3 3 Kettle bell Goblet Thrusters (70,53) 5 Push-ups hand release 9 Box jumps (24,20) *1 minute rest between rounds Option 2: Five rounds...
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