by CFS | Jan 4, 2019 | News
If you ordered apparel it’s bagged with your name on it and waiting for you on a table in the alcove at CFS. We did order extra items that we will put out for sale in the retail area.
by CFS | Jan 4, 2019 | News
Day 4 Nutrition challenge! Warm-Up Coach’s choice WOD prepPrep the movementsWODPower Outage50 strict pull-upsThen10-9-8-7-6-5-4-3-2-1 Clean & jerks (135,95) Burpees over the barbell.Then1 mile run*If biking 160/112 calories*Options for pull-ups.1. Bands2....
by CFS | Jan 4, 2019 | Kids & Teens WOD
Warm-Up 2 Rounds at a Warm Up Pace:Row 100 m10 Plank Ups10 Sit Ups10 Squats10 Toes to Bar10 Tuck Jumps WOD prepDumbbell strict press. Build to a heavy 3 repsKipping Swings WODPartner WOD, Leap Frog Style. Partner 1 does the pull-ups, partner 2 does the strict press,...
by CFS | Jan 4, 2019 | Kids & Teens WOD
Warm-Up Warm up through the movements WOD prepPrep the movementsWODTeam Tabata SHSBTeams of 22 rounds of8 intervals of Tabata Kettlebell Russian swings. (70,53)8 intervals of Hand release push-ups. 8 intervals of Tabata sit-ups. 8 intervals of Tabata Bike. *The...
by CFS | Jan 3, 2019 | News
Warm-Up Warm up through the movements WOD prepPrep the movements WODTeam Tabata SHSBTeams of 22 rounds of8 intervals of Tabata Kettlebell Russian swings. (70,53)8 intervals of Hand release push-ups. 8 intervals of Tabata sit-ups. 8 intervals of Tabata Bike.*The Tabata...
by CFS | Jan 3, 2019 | Kids & Teens WOD
Warm-Up Run 400 M Then 30 Seconds Each 2 x Through Sit Ups Push Ups Jumping Squats PVC Pass Throughs WOD prepSKILL: Kettlebell swings WOD9-11-13 Reps for time of: Kettlebell swingsBox Jumps Run 5 40m shuttle runs (20m up/20m back) after the box Jumps. Post WOD:Pull-up...
by CFS | Jan 2, 2019 | News
Warm-Up Coach’s choice WOD prep15 minutes to build to a heavy 3 thrusters.WODCrossFit Main site.For time: 9 Thrusters (65,45) 1,000-m row 15 Thrusters (65,45) 1,000-m row 21 Thrusters (65,45) Post WODFoam roll lats and upper back. CFS:Day 2 Prep week Nutrition...
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