by CFS | Sep 22, 2017 | News
Bring your high socks! Warm-up Coach’s choice WOD prep Prep the movements WOD Dae Han 3 Rounds for time 800 M Run with a (45,35) plate 3 Rope Climbs 12 Thrusters (135,95) *Scale load as needed. Option 2: 3 Rounds for time 800 M Run with a (35,25) plate 3 Rope...
by CFS | Sep 22, 2017 | Events, News
An In-House Throwdown is a community building event! Many of you have never competed before and this is a great opportunity to experience a competition environment while having a lot of fun with your friends! For those of you who love to compete, you can...
by CFS | Sep 21, 2017 | News
Warm-up Coach’s choice WOD prep Warm KB Snatch WOD Tetris 4 X AMRAP 5 Row 500 Meters Then AMRAP 10 Kettlebell Snatch (53,35)Alternate every 5 10 Game standard Push-Ups(3) 35lb plats and 1 ab-mat) Rest 5 Minutes between rounds *Scale KB snatch as needed Post WOD...
by CFS | Sep 21, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Strict Press 3,3,3,3,3 WOD 15-12-9-6-3 Shoulder to overhead Abmat situps Pullups Post WOD game!
by CFS | Sep 20, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Rope climbs WOD AMRAP 14 300 M Row 6 Burpees over the rower 9 Wallballs 1 Rope climb Post WOD mobilize!
by CFS | Sep 20, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Tempest 10-9-8-7-6-5-4-3-2-1 Ring Rows GHD Sit Ups (2x Abmats) *Perform 20 Double Unders after each Set Post WOD Couch Stretch for 2 minutes each...
by CFS | Sep 19, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Ring rows WOD 3 rounds 400 M Run 21 Kettlebell swings 12 Ring rows Post WOD mobilize!
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