by CFS | Apr 8, 2019 | News
Congratulations to Andi Frey , April Athlete of The Month! Let’s get to know Andi a little better with some questions below! When and how did you get started with us? October of 2017, but I finally got serious about showing up regularly in May 2018 What is your...
by CFS | Apr 7, 2019 | Kids & Teens WOD
Warm-Up: 400 m Indian medball run WOD prep: Max height box jump WOD: For time 800 m run then 21-15-9 Wall balls Double KB dead lifts then 800 m run Post WOD: Banded hamstring stretch ”...
by CFS | Apr 7, 2019 | News
Warm-Up: Perform each movement for 10 reps:Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees WOD prep: Strength: Back squat Build to a heavy single in 10 minutes. Then Strict press Build to a heavy single in 10 minutes. WOD:...
by CFS | Apr 6, 2019 | News
Warm-Up: 400m Indian medball run WOD prep: 10 minutes to find a max height box jump. (use the new soft boxes) WOD: Bed Spins For time 800 m run then 21-15-9 Wall balls (20,14) Double KB dead lifts (70,53) then 800 m run Post WOD: Banded hamstring stretch CFS Brief:...
by CFS | Apr 6, 2019 | News
Looking for a set of Volvo car keys that may have been dropped in someone else’s bag during the morning classes today (4/6). If you find them please call CFS at 508-202-9922 or email eliz@cfsyn.com.
by CFS | Apr 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Team Biking Cindy With a running clock Teams of 3. 1 athlete works while the others rest. AMRAP 20 5 pull-ups 10 push-ups. 15/10 Calorie bike *Athletes will complete full rounds before switching. *Wear a...
by CFS | Apr 5, 2019 | Kids & Teens WOD
Warm-Up 10 Squats 10 m Forward Rolls 10 Sit Ups 10 m Walking lunges 10 Push Ups 10 m Bear Crawl 10 Tuck Jumps 10 m Hurdle Over step, Hurdle Under Step WOD prep Thrusters & Double unders WOD 21-15-9 Reps for time of: Thrusters 42-30-18 Double unders or singles x 2...
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