by CFS | Jun 11, 2018 | News
***Internet is back working at full speed. Please take a moment to sign in on the computer kiosk when you arrive – or as always, signing in on your phone works!*** Warm-Up 2 rounds 10/7 cal row 5 medball squats 5 med ball strict press 10 Russian...
by CFS | Jun 10, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the snatch to wod weight WOD Milk & Honey 1 mile run (4/3 mile bike if not running) 70 Double-Unders 60 Air Squats 50 Chest-to-Bar Pull-Ups 40 GHD Sit-Ups 30 power snatches (115,75) 20 Strict handstand push-ups...
by CFS | Jun 9, 2018 | News
Merri, Deb & Erica applying their fitness! Warm-Up Coach’s choice WOD prep Front Squat Build to Heavy Set of 3 WOD “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swings (70,53) Front Squat (135,95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell...
by CFS | Jun 8, 2018 | News
Warm-Up Coach’s choice WOD prep Prep DT 12 dead lifts 9 Hang power cleans 6 Push jerks WOD Grinder Teams of 2. One athele works while the other rests AMRAP 30 1 Round of DT (115,80) 100m sand bag run(50,35) * Scale loads as needed. *Athletes complete full rounds...
by CFS | Jun 7, 2018 | News
Warm-Up Coach’s choice WOD prep Dumbbell snatch WOD Body Snatchers AMRAP 18: 20/14 Calorie Row 12 Burpess over the dumbbell 10 Chest to Bar Pull-Ups 8 Alternating Dumbell snatches (50,35) Option 2: AMRAP 18: 20/14 Calorie Row 12 Burpess over the dumbbell 10...
by CFS | Jun 6, 2018 | News
Congratulations Stacy, Ryan and Maggie! Hannah Mae Van Epps arrived 6/1/18 weighing 8lbs. 13oz.
by CFS | Jun 6, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the wod WOD Triple 3 team style. 40 minute cap. Teams of 2 or 3. 1 person works while the other(s) rest. Divide the row, double unders and run however you like. For time: 3,000-m row 300 double-unders 3-mile run CFS Brief:...
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