by CFS | Nov 14, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Practice the movements WOD AMRAP 14 Minutes: Teams of 2 divide the reps how you like. 50 Calorie Row 40 Ab-mat sit-ups 30 Wall Ball Shots 20 Power Cleans 10 Pull-ups or ring rows Kids 8-10 5 rounds for time 5 hang power...
by CFS | Nov 13, 2017 | News
In House Throwdown WOD 4 preview! Warm-up Coach’s choice WOD Prep (Leader board) 1 minute max cal on the bike. WOD: In House Throwdown event 1 War Horse Teams of 2 AMRAP 12 15/10 cal row (rower must be reset every round) 12 Kettlebell swings Rx (53,35) Scaled...
by CFS | Nov 12, 2017 | Kids & Teens WOD
Warm-Up 2 rounds at a Warm Up Pace of: 7 Push Ups into bear Crawl 30′ 7 Squat into 14 walking Lunges 7 Tuck Jumps into 7 broad Jumps 7 Sit Ups into 14 Toy Soldiers WOD prep 2 minute Max double unders Skill: Kettlebell swings WOD 4 rounds of 1 minute of bike for...
by CFS | Nov 12, 2017 | News
DT, Elizabeth, Jess, Dana & Melissa (The usual suspects) Warm-up Coach’s choice WOD Prep: Warm-up the back squat to WOD weight. Choose a weight you can maintain form through out the complete ladder. If you start to loose form bring the weight...
by CFS | Nov 12, 2017 | News
Congratulations to all the October achievements! Dawn 145 back squat PR Dawn 110 over head squat PR Deb Chest to bar pull-ups Todd 1st time in 34″ waist in jeans in 22 years. Todd 170 bench press PR Todd 85 overhead squat PR Todd 110 strict press PR Jess 1...
by CFS | Nov 11, 2017 | Events, Kids & Teens WOD, News
Saturday, 11/18 is our In-House Throwdown. The only class offered that day will be a 6:30am BootCamp class. All other classes including kids & teens classes will be cancelled. Come cheer on your favorite CFS athlete! Thanksgiving Day, 11/23 we will...
by CFS | Nov 11, 2017 | News
Warm-up Coach’s choice WOD Prep Team KB farmers carry relay.(70,53) Teams of 2 or 3 complete 600m. Switch every 50m. 25m up/25m back. STRENGTH: Super sets (a superset is when you do two exercises back to back with little to no rest between them.) WOD DB...
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