by CFS | Sep 13, 2018 | News
Warm-Up Coaches choice WOD prep Prep the jerk and seated DB strict press to WOD weight. Practice HSPU & wall walks. WOD The Cannon Ball Row Team of 2. Divide the reps how you like. 50 barbell push jerks(135,95) 1000m row 50 HSPU 1000m row 50 weighted medball...
by CFS | Sep 13, 2018 | Kids & Teens WOD
Warm-Up 400m Skill Run WOD prep Hips to the Wall Drill: Start with students standing with backs ~4 inches from the wall. Practice pushing hips back until they contact the wall and then returning to the standing position. Sumo Double Kb Deadlift WOD AMRAP 10 10 KB Sumo...
by CFS | Sep 12, 2018 | News
Dana Warm-Up Coaches choice WOD prep Front Squat OT2M for 8 rounds starting with the bar work up to a moderate heavy single. This is more designed to prep the wod so we are looking to go to about 75% of your 1rm. You should not struggle with any of your sets. WOD The...
by CFS | Sep 12, 2018 | News
Congratulations to Michael Callahan , August Athlete of The Month! Let’s get to know Mike a little better with some questions below. What is your biggest accomplishment since joining CFS? Kipping pullups in a WOD. Never thought I could do that. What...
by CFS | Sep 11, 2018 | News
Warm-Up Coaches choice WOD prep Turkish Get-Up Build to a Moderate Load on Each Arm WOD King Ping AMRAP 3 22 Dumbell snatches(50,35) 22 Ring Dips *Max cal bike with remaining time. Rest 3 minutes AMRAP 3 16 Dumbell snatches(50,35) 16 Ring Dips Max cal bike with...
by CFS | Sep 10, 2018 | News
CFS Barbell Club is designed to promote strength, power and function. This club is for CFS members only. The Barbell Club incorporates programming for simultaneous gains in your Squat, Press and Olympic Lifts with 1 workout per week completed in about...
by CFS | Sep 10, 2018 | News
Warm-up Coach’s choice WOD prep Warm-up the movements from lightest to heaviest. WOD Compare to 9/11/17 Seventeen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing...
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