by CFS | Aug 5, 2017 | News
Warm-up Coach’s choice WOD prep Prep the Bear complex WOD 5 Rounds for time. Complete 7 Unbroken Sets of this sand bag complex: 1 Hang Power Clean(50,35) 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Rest as needed between rounds. Rounds must be unbroken....
by CFS | Aug 4, 2017 | News
Warm-up Coach’s choice WOD prep Warm-up the deadlift to wod weight. WOD Christopher 800m run 21 Body weight dead lifts 21 Burpees over the bar Rest 4 minutes 400m run 15 Body weight dead lifts 15 burpees over the bar rest 3 minutes 200m run 9 Body weight dead...
by CFS | Aug 3, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Front Squat WOD 21-15-9 Front Squat Ring Dips 400 M Run Post WOD Mobilize!
by CFS | Aug 3, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Old School At a leisurely pace Run 400 meters 5 sets 10 reps each(Super sets): DB ROW (10 per arm). Seated Barbell shoulder press (From the floor. Sit on your butt, feet in front of you, strict barbell...
by CFS | Aug 2, 2017 | News
Warm-up Coach’s choice WOD prep Build up to a heavy 20m farmers carry. WOD Bad to the Bone 3 Rounds for time: 25 Calorie row(Damper 10 for guys, 5 for Ladies) 25 Calorie bike 200m KB farmers carry(53,35) *Rest 3:00 between rounds *Score is total time...
by CFS | Aug 2, 2017 | News
Congratulations to Ellen Frank, July Athlete of The Month! Let’s get to know Ellen a little better with some questions below. When and how did you get started with us? I started in May a little over a year ago. My sister has a few friends who were (still are!) doing...
by CFS | Aug 1, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Push Jerk Build to a perfect 3 WOD 2 Rope Climbs 10 Box Jumps (30 , 24) 15 Push Jerks 25 Abmats 15 Push jerks 10 Box Jumps 2 Rope Climbs Post WOD...
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