by CFS | Oct 19, 2017 | News
Warm-up Coach’s choice WOD prep Overhead walking barbell lunge Build to a Heavy 10 M WOD 2 Rounds for time 20 Plate Ground to Overhead (45, 35) 30 Abmats 40 M Plate Push (10 M increments) Post WOD Quad Plate Smash for 2 minutes each side CFS Brief: Dates to...
by CFS | Oct 19, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Push jerk build to a perfect 3 WOD 5 Rounds for time 10 Shoulder to overhead 6 burpees over the bar 400 m run 2 rope climbs Post WOD Mobilize!
by CFS | Oct 18, 2017 | News
Warm-up Coach’s choice WOD prep Rope Climbs WOD Pindy Rope AMRAP 20 1 Rope Climb 5 Pullups 10 Pushups 15 Air Squats Post WOD 5 Minutes of Handstand Practice CFS Brief: Dates to save: CFS Guys BroDown Friday, October 27th. Register on events page! CFS In-House...
by CFS | Oct 18, 2017 | Kids & Teens WOD
Warm-up Up Coach’s Choice WOD prep Rope climbs WOD 5 rounds for time 15 air squats 10 Double unders 5 burpees 1 rope climb Post WOD Game!
by CFS | Oct 18, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Overhead squat & pull-up practice WOD EMOM 20 Odd minute 2 overhead squats Even minute 3 strict pullups or ring rows @ Minute 5,10,15 & 20 perform 10 burpees. Post WOD...
by CFS | Oct 17, 2017 | News
Warm-up Coach’s choice WOD Prep 1 power clean from pockets 1 power clean from above the knee 1 power clean 2 inches from the floor * Work up to a heavy complex WOD On the Minute for 10 Minutes 2 Power Cleans 85 to 90% of complex Rest 2 Minutes On the Minute For...
by CFS | Oct 16, 2017 | News
Jana & Alex Warm-up Coach’s choice WOD prep Handstand Push Up Practice. Build to your most difficult single handstand push up. WOD AMRAP 13 Row 2K 30 Handstand Pushups Post WOD Lax ball under shoulder blades for 4 minutes CFS Brief: Dates to save: CFS Guys...
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