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 | Mar 15, 2020 | News
Our top priority is the safety and well-being of everyone we connect with. We recognize and understand the concerns about the coronavirus (COVID-19). We want to update you on everything we are doing to provide a safe environment for our athletes and coaches. We are...
by CFS | Mar 14, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Cold Brew or perform a WOD you missed this week. For Time Buy-In: Twenty 10m shuttle sprints (10m up is 1/10m back is 2) Then 4 rounds for time 12 Power Snatches (95,65) 20 Burpees 6 Dumbell push...
by CFS | Mar 13, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Down Hill For Time (35-minute cap) 800m run 30 Toes to bar 30 Air Squats 30 Push-ups 800m row 25 Toes to bar 25 Air Squats 25 Push-ups 1-mile bike 20 Toes to bar 20 Air Squats 20 Push-ups 800m ski...
by CFS | Mar 12, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Big Clean Complex 6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk *Each set...
by CFS | Mar 11, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Breaking point Accumulate 500 Points of Calorie Row, every calorie = 1 point Alternating dumbbell snatches = 2 points (50,35) 1 point per hand Burpee box jump overs = 2.5 points (24,20) Mandatory...
by CFS | Mar 10, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the Deadlift to WOD weight. Practice your wallballs between sets. You should feel good about starting out unbroken with your deadlifts and be able to stay 2 sets or less during the WOD. Scale the load and height of the...
by CFS | Mar 9, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD: Annie 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups – Beginner: 10-12 minutes – Intermediate: 8-10 minutes – Advanced: 7-8 minutes – Elite: <6 minutes Then Back Squat Build to a heavy 5 reps...
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