by CFS | Dec 23, 2017 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “12 Days of Christmas” (1)Rope Climb (12 sets) (2)Shoulder to over head (115,80)(11 sets) (3)Front Squats (115,80)(10 sets) (4)Hang Power cleans (115,80)(9 sets) (5)HR push-ups(8 sets) (6)Abmat sit-ups(7...
by CFS | Dec 22, 2017 | Kids & Teens WOD
Warm-Up 5 Push Up 5 Forward Rolls 10 Lateral Hops 10 Walking lunges 5 Toes to Bar 10 Toy Soldier Walks 10m Broad Jumps 10 See Saw partner banded Squats *With a partner, stand facing one another each an end of a resistance band. With both partners keeping the arms...
by CFS | Dec 22, 2017 | News
Great night at the holiday party! Warm-Up Coach’s choice WOD prep Prep the bike and row WOD Dirt Cheap Teams of 3 Complete for time 6 k row 12 k bike * 1 team mate works while the others rest. You may start on the bike or the row, your choice. Post WOD Foam roll...
by CFS | Dec 21, 2017 | News
Gia & CC (Put a caption to the picture) I’m counting on some good ones from the 5:30am crew! Warm-Up Coach’s choice WOD prep Prep the dead lift to wod weight Choose a load that will allow you to to the dead lifts in 2 sets or less. WOD...
by CFS | Dec 21, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the dead lift Choose a load that will allow you to to the dead lifts in 2 sets or less. WOD Christopher (Last done on August 5th) 800m run 21 Dead lifts 21 Burpees over the bar Rest 4 minutes 400m run 15 Dead lifts...
by CFS | Dec 21, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds 3 Cartwheels 10 m Line hop 10 m Lunge walk Zig zag Bear crawl WOD prep Goblet Squats WOD Teams of 2-one athlete works while the other rests. AMRAP 12 10 x 30 M Farmers carry 100 Jump Ropes 50 Abmats 50 Goblet Squats 50 Box jumps Post WOD Messy back...
by CFS | Dec 20, 2017 | News
5:30am Ladies Warm-Up Coach’s choice WOD prep Prep the movements WOD “JT…With A Twist” 21-15-9 Handstand Push Ups 42-30-18 Walking lunges Rest 2 Minutes 21-15-9 Ring Dips 21-15-9 GHD Sit Ups or AB-mats x 2 Rest 2 Minutes 21-15-9 Push Ups 42-30-18 Double Unders...
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