by CFS | Jun 13, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the power clean to WOD WOD: Power Rangers EMOTM for 24 minutes Minute 1 5 power cleans(165,110) Minute 2 20/14 cal bike Minute 3 10 ring dips Option 2: EMOTM for 24 minutes Minute 1 5 power cleans(135,95) Minute 2 15/10 cal bike...
by CFS | Jun 13, 2018 | Kids & Teens WOD
Warm-Up 2 rounds 10/7 cal row 5 medball squats 5 med ball strict press 10 Russian swings(Increase weight round 2) 10 box step ups(round 2 5 box jumps) WOD prep Prep the movemnts WOD 3 rounds for time 1 minute rest between rounds 15 Wall balls 15 KB swings 15 Box...
by CFS | Jun 12, 2018 | News
Happy 18th Birthday Hailey! Warm-Up: Coaches choice WOD prep: Bench press 5,5,5,3,3,3 Build to a heavy 3. WOD: 2K Row for time Post WOD: 400m walk Foam roll for 5 minutes CFS Brief: ***Internet is back working at full speed. Please take a moment to sign in on...
by CFS | Jun 11, 2018 | News
***Internet is back working at full speed. Please take a moment to sign in on the computer kiosk when you arrive – or as always, signing in on your phone works!*** Warm-Up 2 rounds 10/7 cal row 5 medball squats 5 med ball strict press 10 Russian...
by CFS | Jun 11, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the workout. WOD 400m run 60 Double unders (120 singles) 50 Air Squats 40 Abmats 30 Kettlebell swings 20 Calorie row 10 Push-ups 400m run Post WOD:...
by CFS | Jun 10, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the snatch to wod weight WOD Milk & Honey 1 mile run (4/3 mile bike if not running) 70 Double-Unders 60 Air Squats 50 Chest-to-Bar Pull-Ups 40 GHD Sit-Ups 30 power snatches (115,75) 20 Strict handstand push-ups...
by CFS | Jun 9, 2018 | News
Merri, Deb & Erica applying their fitness! Warm-Up Coach’s choice WOD prep Front Squat Build to Heavy Set of 3 WOD “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swings (70,53) Front Squat (135,95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell...
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