by CFS | Nov 3, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Strong Man Rotation 2 rounds 90 seconds at each station 90 seconds rest to rotate stations and change loads. Dumbbell bench press(50,35) Hang power cleans(135,95) 5m Stone carry then 5 Burpees (AHAP) Sledge...
by CFS | Nov 3, 2017 | News
Congratulations to Lauren Mullin , October Athlete of The Month! Let’s get to know Lauren a little better with some questions below. When and how did you get started with us? I started just over a year ago. I was always one of those people who hated...
by CFS | Nov 2, 2017 | Events, News
If you’d like to volunteer at our In-House Throwdown on November 18th you can register with the link below or email Elizabeth at eliz@cfsyn.com Click here to volunteer for this event
by CFS | Nov 2, 2017 | Kids & Teens WOD
Warm-up Musical Med-ball. Played like musical chairs but instead of sitting fully on the med ball you must squat and hold 1″ above the med ball for 10 seconds. When you are eliminated you must rotate between a static hold on a pull-up bar and elbow planks. WOD...
by CFS | Nov 2, 2017 | News
Free Class Friday. All classes today are free.! Bring a friend tell a friend! Warm-up Musical Med-ball. Played like musical chairs but instead of sitting fully on the med ball you must squat and hold 1″ above the med ball for 10 seconds. When you are...
by CFS | Nov 1, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD For Max Reps: 3:00 Max Rope Climb (15ft) 2:00 Rest 3:00 Max Burpee 2:00 Rest 3:00 Max Wall Ball (20,14) 2:00 Rest 3:00 Max Cal row 2:00 Rest 3:00 Max DB Man Makers(35,25) *Scale loads as needed. Post WOD...
by CFS | Nov 1, 2017 | Kids & Teens WOD
Warm-Up 10 Squats—> Toy Soldiers 10 Push Ups—> Cartwheels 10 Knees to Elbows—> Spiderman Stretch 10 Tuck Jumps—> Broad Jumps WOD prep Rope Climb WOD MS/HS 21-15-9 reps of Hang Power Clean Box Jump Overs 2 Rope Climbs after each...
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