by CFS | Dec 18, 2018 | News
Dear CFS Community, Thank you very much for your generous donations. I was able to buy holiday presents for 4 children, age 3, 5, 9 & 12. The presents included clothing, dolls, soccer balls, toy trucks, art supplies, a bike and much more! I couldn’t have...
by CFS | Dec 18, 2018 | News
Missing summer already… Warm-Up Cardio: Light 500m row Movement Prep: 3 rounds10 air squats, 10 Double kettlebell Dead lifts 10 band pull-aparts ( Change angle in each round) Mobility: 45 seconds of couch stretch(hips) each side.45 seconds of lax ball...
by CFS | Dec 17, 2018 | News
Warm-Up Rowing warm-up WOD prepPrep the movements WODSword In The Darkness1000 m rowthen 10 rounds of3 Thrusters (95,65)5 Burpees over the barThen 800m run Option 2:1000m rowthen 10 rounds of3 Thrusters (75,50)5 Burpees over the barThen 800m run Option 3:500m rowthen...
by CFS | Dec 17, 2018 | Kids & Teens WOD, News
The class schedule will be adjusted on the following dates. Monday, 12/24 Adult Classes5:30am6:30am9:30am12:00pmKids Classes11:00am (Ages 8-11)12:00pm (Ages 12+) Tuesday, 12/25 CLOSED Monday, 12/31Adult Classes5:30am6:30am9:30am12:00pm Kids Classes11:00am (Ages...
by CFS | Dec 17, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep1 dead lift 1 Hang power clean1 front squat.1,1,1,1,1,1*Add load if capable WODIn 2 heats12-9-6-3Russian kettlebell swings (53,35)Burpees*Athletes will count each other*Scale load as needed. Swings should be unbroken. Post WOD:Game...
by CFS | Dec 16, 2018 | News
Warm-Up Coach’s choice WOD prepPrep the movements. WODThe Hound5 roundsMinute 1 10 DB bench press (50,35)Minute 2 10 1 arm KB rows (10 R side/ 10 L side (50,35)Minute 3 20,14 Calorie bikeMinute 4 30 second hollow hold.Minute 5 30 seconds Battling ropes *For the...
by CFS | Dec 16, 2018 | News
We have extended the online apparel store until Tuesday, 12/18 at midnight. Click here for login info
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