by CFS | Sep 10, 2019 | News
Warm-up Coach’s choice WOD prep Warm-up the movements. WOD Eighteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York,...
by CFS | Sep 9, 2019 | News
Warm-Up: Ski rolling WOD prep: Prep the Ski Erg and wall balls. WOD: 5 rounds “Slalom Ball 50” for time 60 seconds max calories on the ski erg. Your total calories will determine your reps for the wall balls. The reps must equal 50 between both movements....
by CFS | Sep 8, 2019 | News
Eat your spinach! Warm-Up: Coach’s choice WOD prep: Prep the Bench press and step-ups. WOD: Burp-n-Bench AMRAP 18: 20 Burpees to a plate 20 Walking plate lunges (45,35) (Hold plate across chest) 200-m run 20 Dumbbell Bench press (50,35) Option 2: Dumbbell...
by CFS | Sep 7, 2019 | News
Zeus getting ready to dumbbell snatch! Warm-Up: Coach’s choice WOD prep Strength: Option 1(Competitive) 30 min of Snatch complex Work 1 snatch grip deadlift 1 hang power snatch from below the knee 1 hang squat snatch from above the knee 1 overhead squat *Build...
by CFS | Sep 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “Glory Days” Compare from 4/14/18 One athlete works while the other rests. *Divide the row and reps however you like. Teams of 2. 2000m row then 20 rounds of 5 pull-ups 10 push-ups 15 sit-ups then 2000m...
by CFS | Sep 5, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Ski Jump Teams of 3: 100/70 Ski Erg 100 Box jump overs (24,20) 100 Plate ground to overhead (45,35) 10 Rope climbs (15′) 100 Plate ground to overhead (45,35) 100 Box Jump overs (24,20) 100/70 Ski Erg...
by CFS | Sep 5, 2019 | Events, News
The CFS In-House Throwdown is a community building event that we host every year! 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...
Recent Comments