by CFS | Dec 7, 2018 | News
Chris B. Warm-Up Coach’s choice WOD prep Prep the dumbell snatches and curtis P WOD (30 minute cap) Thirst Quencher 5 Rounds for Time 26 Dumbbell Snatches (50,35) 11/8 calorie row 5 Curtis P’s* (95,65) Every 5 minute perform 20 double unders. A Curtis P is...
by CFS | Dec 7, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the plate ground to overhead and Curtis P’s. *A Curtis P is comprised of: 1 Power Clean + 1 forward lunge right leg + 1 Forward lunge left leg + 1 push press *Use dumbbells if you like. WOD 5 Rounds for Time 20...
by CFS | Dec 7, 2018 | Kids & Teens WOD
Warm-Up 30 calorie team bike and squat. 10 Team reverse med-ball squat toss. 10 spider man turnouts 5 sledge hammer hits each 10 quad grabs 10 heal toe grabs 2 tire flips each 20m sled push WOD prep Prep the movements WOD Teams of 4 or 5 Divide the work as you like. 1...
by CFS | Dec 7, 2018 | News
Dr. Bonnie Chung who works with Dr. Andrew Fiola will be at CFS tomorrow morning offering free treatments to any CFS member that has not been to their practice. We still have the following slots available: 7:40am 8:00am 8:20am 8:40am 9:20am If you’d...
by CFS | Dec 6, 2018 | News
Who is this? Warm-Up Coach’s choice WOD prep Prep the russian swing. WOD Let’s Hustle AMRAP 20: Teams of 3 20 Russian Kettle bell swings (53,35) 20 Box Jumps(24,20) Partner A will run 400 meters while Partner B & C completes as many rounds/reps of the...
by CFS | Dec 6, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata: Push ups Superman Hollow rocks Hanging Knee Raises WOD prep Push Jerk WOD 12-9-6-3 Pull Ups Push Jerk Sit ups Post WOD: Game
by CFS | Dec 5, 2018 | News
Warm-Up 30 calorie team bike and squat. 10 Team reverse med-ball squat toss. 10 spider man turnouts 5 sledge hammer hits each 10 quad grabs 10 heal toe grabs 2 tire flips each 20m sled push WOD prep Prep the movements WOD “Zero Dark 30” Teams of 4 Divide...
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