by CFS | Jun 7, 2017 | News
Warm-up Coach’s choice WOD prep Max Hollow hold. *Score is your total time. WOD “Ant Man” Minute 0-5 max cal row Minute 5-6 rest Minute 6-10 max cal bike Minute 10-11 rest Minute 11-14 max burpees Minute 14-15 rest Minute 15 to 17 max Ab-mat sit-ups...
by CFS | Jun 7, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Kettlebell Swings WOD 3 Rounds 1:00 Row 1:00 Kettlebell swings 1:00 Burpees 1:00 Rest *Score is total reps Post WOD Hamstring Stretching
by CFS | Jun 6, 2017 | News
Warm-up Coach’s choice WOD prep Back squat and wall balls. WOD Wonder Dog Minute 0 to 30 build to a 1 rm back squat 5,4,3,2,1,1,1 Rest 30 to 32 then 1 set of max unbroken wall balls(20,14)10ft target for the men. 9ft target for the ladies. *Add 1 lb to...
by CFS | Jun 5, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Front Rack Lunges WOD 22-16-10 Front Rack Lunges Abmats 2x Speed Steps or Double Unders When completed Run 400 M Post WOD Game!
by CFS | Jun 5, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements Wonder Twins WOD Teams of 2. 1 partner completes a full round then the other partner goes. AMRAP 20 20/15 cal bike 15 Ab-mat sit-ups 10 hang power snatches(75,50) Option 2: AMRAP 20 20/15 cal bike 15 Ab-mat...
by CFS | Jun 5, 2017 | Kids & Teens WOD
Warm-up Coach’s choice Wod prep Hang Power Clean Wod 3 Rounds of “Cindy” 15 Hang Power Cleans rest 1 minute 2 Rounds of “Cindy” 10 Hang Power Cleans rest 1 minute 1 Round of “Cindy” 5 Hang Power Cleans Post Wod Roll for 5...
by CFS | Jun 5, 2017 | News
Congratulations to John Downs, May Athlete of The Month! Let’s get to know John a little better with some questions below. When and how did you get started with us? I started about 3.5 years ago…in the old box. One of my buddies owned a box in...
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