by CFS | Jan 9, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prepFarmers Carry build to a heavy 10m carryWODBiathalon 350Teams of 4150 calorie row200 calorie bike*Switch out the row and bike every 10/7 calories. Post WODFoam roll for 5 minutes.
by CFS | Jan 8, 2019 | News
Congratulations to Ted Phillips, December Athlete of The Month! Let’s get to know Teddy a little better with some questions below. When and how did you get started with us?I got started at CFS on May 22nd 2016. My brother-in-law had done Crossfit for about two years...
by CFS | Jan 8, 2019 | News
Warm-Up Coach’s choice WOD prepBuild to a heavy power clean. WODAnts in Your PantsAMRAP 20:10 Burpees Over the bar200 m turf run3 Rounds of “The Chief” 1 Round of The Chief is:3 Power Cleans (135,95)6 Pushups9 Air Squats Option 2:(115,75) Option 3:(95,65) Post...
by CFS | Jan 7, 2019 | News
Day 7 nutrition challenge. Warm-Up Coach’s choice WOD prepPrep the row and bike.WODBiathalon 1000Teams of 44 guys 500 calorie row and 500 calorie bike4 girls 350 calorie row and 350 calorie bike 2 guys/2 girls 425 calorie row and 425 calorie bike 3 guys/1 girl...
by CFS | Jan 7, 2019 | Kids & Teens WOD
Warm-Up: When Partner 2 finishes the movements, switch positionsPartner 1 Rows Partner 2 completes the following.10 Plate squat therapy 10 Sit-ups10 Push-ups10 Burpees10 tire jumps WOD prep:1 dead lift 1 hang power clean1 front squat*Build in load to a perfect complex...
by CFS | Jan 6, 2019 | News
Day 6 Nutrition Challenge.Warm-Up 100 single unders2 Glute band boxes with 2 squats at every corner.10 banded pull a parts10 Banded good mornings10 Russian KB swings10 dowel pass overs10 Dowel overhead squats10 Hollow rocks10 Superman’s5 Box step ups5 Box...
by CFS | Jan 5, 2019 | News
Warm-Up 3 rounds8 Alternating DB snatches.10 air squats12/8 calorie row WOD prepEvery 2 minutes for 5 rounds.5 DB bench press10 Double kettle bell front rack reverse lunges. *Go as heavy as possible with good form. WODSky’s the LimitAMRAP 161000 m row40 wall...
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