by CFS | Sep 2, 2017 | News
Congratulations to Todd Robinson, August Athlete of The Month! Let’s get to know Todd a little better with some questions below. When and how did you get started with us? I joined CFS on 9/1/16. I solicited feedback from friends who enjoyed the type of...
by CFS | Sep 1, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Prep the movements WOD M/S and Teens 5 rounds 3:00 time cap per round (1:00 rest between rounds) 10 KB swings 250m Max rep double-unders with remaining time. *Choose a load you can go unbroken with great technique. *Scale to...
by CFS | Sep 1, 2017 | News
Warm-up Work on your Pull-ups!! WOD prep Prep the movements WOD Casual water Team of 2. One person works while the other rests. Divide the reps and run up however you like 5 rounds for time of: 6 Rope climbs or Cargo net climbs 20 toes-to-bars 40 Alternating...
by CFS | Sep 1, 2017 | News
The month of September is strict pull-up month. 300 plus is the challenge for the month.. We will be testing everyone’s max set of strict pull-ups in the first week of September. You must start from the dead hang lock out and the chin must go...
by CFS | Aug 31, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Dumbell Hang Power Cleans WOD 15 Minute Clock Run 800 M Then AMRAP 3 Dumbell Hang Power Cleans 6 Dumbell Front Squats 9 Push Jerks 12 Abmats 1 Rope Climb Post WOD...
by CFS | Aug 31, 2017 | News
Hailey Warm-up Coach’s choice WOD prep Experiment with box jumps in the warm-up. Choose a height that is challenging but allows for minimal rest between reps. Jumping or stepping off the box are both acceptable. For the squat clean build up to a weight that...
by CFS | Aug 30, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements at a pace that is about 80 to 85% of your max speed. 30 seconds max burpees rest 30 seconds 30 seconds max cal bike rest 30 seconds 30 seconds max sit-ups If you can hit the numbers as prescibed below perform it...
Recent Comments