by CFS | May 29, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the power clean WOD: Teams of 2. 1 person completes a full round while the other rests. AMRAP 15 12 calorie row 9 Hang power cleans 6 Burpees over the bar Post WOD:...
by CFS | May 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: 12 minutes to build to a heavy Bear Complex. Practice single and doubles between rounds. WOD: “Don’t Poke the Bear” 5 Rounds for time 5 Bear Complexes (135,95) 10 Burpees over the barbell 30 Double-Unders...
by CFS | May 27, 2019 | News
Warm-up Coach’s choice WOD prep Rowing technique Agile 8 WOD Seven 2 minute rounds with 1-minute rest between rounds 2 minutes of work 10 ab-mat-situps With remaining time max cal row. rest 1 minute 2 minutes of work 15 ab-mat-situps With remaining time max cal row....
by CFS | May 26, 2019 | News
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted...
by CFS | May 25, 2019 | News
**Memorial Day Murph** Monday, May 27th! 2 classes 8 am and 9:30 am. 6 TIPS TO CRUSH MURPH Are you ready to #TakeTheChallenge? Memorial Day is just around the corner! We’ve prepared some tips to help you get through the Murph WOD! MURPH WOD: 1 Mile Run 100...
by CFS | May 25, 2019 | News
Warm-Up: Prep the movements WOD prep: Prep the movements WOD: “It’s all about that bass” With a 50 minute clock Teams of 4 or 5. 2 athletes work while the others rest. One athlete will work on the row while another athlete will chip away at the...
by CFS | May 24, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Big Gulp AMRAP 30 Teams of 2 15 Kettlebell Swings (53,35) 9 Box jumps (20) 3 Rope climbs 15 ft Partners alternate 400m sandbag run (50,35) Partner 1 performs the workout listed above. Partner 2 runs 400...
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