by CFS | May 9, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Sixth Sense Buy in 400m sand bag run (50,35) then 6 rounds for time of: 10 Burpees 20 walking lunges 30 Sit-Ups 40 Double-Unders or 80 singles. then Cash out 400m sand bag run (50,35) Option 2: Buy in...
by CFS | May 9, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 20 sec Jump rope 20 sec Plank hold 20 sec Squats WOD prep Heel Balance Drill: Standing with toes hanging off a plate, perform dip-shrug-drop-stand. Try to keep toes off the ground! Increase the challenge by moving more of the foot off the edge of the...
by CFS | May 9, 2018 | News
Hey CFS, Kettlebell Kitchen has offered up a discount code for our Nutrition Challenge participants. This code will be valid until 5/27. Email me (Elizabeth) at eliz@cfsyn to get the code and details. If you have my cell# feel free to call me....
by CFS | May 9, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Max height box jump WOD 3 rounds for time 10 Dumbell ground to over head 15 tire jumps 400m Sand bag carry Post WOD: Mobility
by CFS | May 8, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Shark Tank” With a 17 minute clock AMRAP 12 7 Hang power Cleans (155,105) 3 Handstand Push-Ups 15/10 Cal row *Add 3 Handstand Push-Ups each round At the 12 minute mark Accumulate a max distance...
by CFS | May 7, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Fran (8 minute cap) Last done 7/10/17 21-15-9 Thrusters(95,65) Pull-ups Option 2: Fran(10 minute cap) 21-15-9 Thrusters(75,55) Pull-ups Option 3: “Burp Fran” AMRAP 8: 7 Burpees over the bar 7 Thrusters...
by CFS | May 7, 2018 | News
Dear Donors, A small note with a big Thank You from Home 2 Homes! Your donation will put smiles on the faces of the many moms we serve, all because of people like YOU! H2H is partnered with 8 shelters, all run by SMOC (www.smoc.org), as well as other local...
Recent Comments