by CFS | May 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: Build the power clean to WOD weight. WOD: Nap Time Teams of 3 AMRAP 27 3 power cleans (135,95) 6 Push-ups 9 Squats 12/8 calorie bike *Next athlete starts when the athlete in front finishes the bike. *Athletes should be looking...
by CFS | May 19, 2019 | News
Our Local KBK rep, Dan Feldman will be with us on Monday night from 4:30pm – 6:30pm to offer samples of meals and snack for everyone to try. KBK is a great plan when focusing on healthy eating. You can order individual meals or start a meal plan that is...
by CFS | May 18, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: “Swole Sunday” Complete in any order: DB bench 5 X 10 @ AHAP Sled drag 5 X 10m Build to a max load. Barbell Curls 5 X 10 Build to a max load. Barbell Skull Crushers 5 X 10 Build to a max...
by CFS | May 18, 2019 | Kids & Teens WOD
Warm-up: 30 Seconds at each, 2 Times through Banded Good Mornings Hip Circle Squats Plank Ups Lateral Hops Pre WOD: SKILL: Kettle Bell Goblet Squat WOD: For Time: 400 m KB Farmer’s Carry 8 Kettle Bell Deadlifts 8 Kettle Bell Front Squats 8 Toes to Bar 200 M KB...
by CFS | May 17, 2019 | News
Isabel & Tracey Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Ant-Man For time (40-minute cap) 20 strict pull-ups 20 Strict Barbell press (75,50) 1-mile run 1200 m row 15 strict pull-ups 15 Strict Barbell press (75,50) 800m run 800 m row 10...
by CFS | May 17, 2019 | Kids & Teens WOD
Warm-up: Partner med-ball warm-up WOD Prep: Prep the movements WOD: 3 Rounds: 30 AbMat Sit-ups 15 Calorie bike 10 slam balls 200 Meter KB Farmers Carry (AHAP) 2 Rounds: 30 AbMat Sit-ups 15 Calorie bike 10 slam balls 200 Meter KB Farmers Carry (AHAP) 1...
by CFS | May 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1-second pause above knee power snatch 12 minutes to work up to a heavy single. WOD: “Karabel” Compare from 12/30/18 10 Rounds for Time 3 Power Snatches (135,95) 15 Wall Ball Shots (20,14, 10/9 ft) The “Karabel” benchmark WOD is...
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