by CFS | Nov 12, 2019 | News
Warm-Up: Coach’s choice WOD prep: *3-Position Power snatch: 1 High Hang snatch (high thigh/pockets) 1 Hang Power Snatch (above knees) 1 Power Snatch (floor) Set #1 – 50% of your estimated 1RM Power snatch Set #2 – 53% Set #3 – 56% Set #4...
by CFS | Nov 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: On the 2 minutes for 8 rounds (14 minutes) Round 1 starts at zero Round 2 starts at 2. Build to a heavy complex. 1 strict press 1 Push press 1 Push jerk WOD: Ping-Pong 3 Intervals, each for time of: 250m Row 15 Push Jerks...
by CFS | Nov 10, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Movements WOD: 20.5 (See the coach if you plan on doing or re-doing 20.5) AMRAP 20 40 Ring Muscle-ups 80 Calorie Row 120 Wallballs * Partition however you want or T.Y.V AMRAP 20 60 Double-Unders 30 Dumbell snatches...
by CFS | Nov 10, 2019 | Events, News
The 4th annual CFS In-House Throwdown starts at 8:30am (and finishes up around 1pm). Click here to check out the leaderboard (No regular classes on Sunday 11/10)
by CFS | Nov 9, 2019 | News
WORKOUT 1 12 min to establish a 1 RM Power Clean or Squat Clean for each athlete. The combined lifts will be your score. 1 bar per team. WORKOUT 2 Ski Ball AMRAP 12 RX Division: 10 Russian Kettlebell swings (53,35) 10 Cal Ski erg 10 Wall Balls (20,14)...
by CFS | Nov 8, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Baby Doll Teams of 2 3 rounds for time 20 Power cleans (135,95) 20 Push press (same) 40 Calorie ski *1 person works while the other rests. Divide the reps and calories as you like. Option 2: Teams of 2 3...
by CFS | Nov 8, 2019 | News
Come cheer on your fellow CFS athletes at the 4th annual In-House Throwdown from 8:30am – 1:00pm. There will be no regular classes.
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