by CFS | Feb 12, 2019 | News
Warm-Up: 3 rounds 2 Min Bike, row or rope. 10 Dowel pass overs 10 Russian KB swings 10 V ups WOD prep: 10 reps of Dumbbell YTA’s (5,3) Then build to a heavy 3 rep thruster. WOD: Jackie 1000 m row 50 Thrusters (45,35) 30 Pull-ups Post WOD: Couch stretch CFS...
by CFS | Feb 11, 2019 | News
Warm-Up: 3 Rounds: 400 Meter Row 3 Candlestick Roll ups 8 Strict DB Press GHD Ext Hold (10 Secs) WOD prep: Matador Stretch (Inside Grip) Russian Shoulder Stretch WOD: Diane 21-15-9 Deadlifts (225,150) Hand stand push-ups Option 2 performance: 21-15-9 Deadlifts...
by CFS | Feb 11, 2019 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks Push-ups Flap Jacks Groiners Air Squats Frog Jumps Sit-ups Burpees Pre WOD Strength DB split squats -Take 12 minutes to find an 8 rep max. Power DB PUSH PRESS Perform 7 sets of 1 rep every 90 seconds. Assitance...
by CFS | Feb 10, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the power clean to heaviest WOD weight. WOD: Option 1 Opens “Sole Searching” AMRAP 5: 15 Barbell Burpees 21 Power Cleans (155,105) 50 double unders Rest 5 Minutes AMRAP 5: 15 Barbell Burpees 21 Power Cleans (135,95) 50...
by CFS | Feb 9, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Double Entendre Option 1 Opens 20 rounds for time Teams of 2 5 Burpees over the rower 10/7 Calorie row 15 Abmat sit-ups 100 m 1 arm Farmers carry (70,53) *Athlete 1 will complete the triplet while athlete...
by CFS | Feb 8, 2019 | News
CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19. You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership...
Recent Comments