by CFS | May 7, 2018 | News
Congratulations to Faye Zajac , April Athlete of The Month! Let’s get to know Faye a little better with some questions below. When and how did you get started with us? Started November, 2015. My husband hates the gym. Wanted to find something that would be...
by CFS | May 6, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 10m Axle bar farmers carry. Work to a heavy carry WOD AMRAP 7 6 Pull-ups 6 Burpees over the bar 12 double unders or 24 single unders. Kids 8-10 6 Pull-ups 6 Burpee over the bar 6 Tuck jumps Post WOD:...
by CFS | May 6, 2018 | News
Bryan @ The Carnival of Fitness! Warm-Up Coach’s choice WOD prep Prep the the dead lift to WOD weight. WOD Two Seater Teams of 2. 1 person works while the other rests. Team mates complete full rounds. AMRAP 30 5 Dead lifts (275,180) 10 Push-Ups 15/10 cal bike....
by CFS | May 6, 2018 | News
If you’re planning to participate in the challenge and don’t have a partner, email Elizabeth at eliz@cfsyn.com and we’ll hook people up!! Groups of 3 are allowed.
by CFS | May 5, 2018 | News
Taking home the hardware from the Carnival of Fitness Competition: Elizabeth and Dawn 1st place Masters women. Alex and Bryan 1st place intermediate men. John & Brian 2nd place masters men. Warm-Up Coach’s choice WOD prep Skil: Rope climb WOD Wild-E. Cyote...
by CFS | May 4, 2018 | Kids & Teens WOD
WARM UP: Mixed Tabata of: Sit Ups Squats Kipping Swings Plank ups SKILL: Thrusters WOD: 5-10-15 Reps for time of: Thusters Pull Ups Row for Cal Burpees SKILL: Max Height Box...
by CFS | May 4, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Road Runner 1 mile run 30 Kettle bell swings (70,53) 30 Burpees 800m run 20 Kettle bell swings (70,53) 20 Burpees 400m run 10 Kettle bell swings (70,53) 10 Burpees Option 2: 1 mile run 30 Kettle bell swings...
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