by CFS | May 30, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Pin Head 4 rounds each for time of: 30/21 Cal Bike 25/18 Calorie row 20 Wall balls(20,14) 10′ target men/9′ target women *Rest 4 minutes between each round *Total time is your score including...
by CFS | May 29, 2018 | News
Warm-Up Coach’s choice WOD prep Push press 3,3,3,3,3,3,3,3 Build to a heavy 3 (from the floor). WOD Push press Annie 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups *3 push presses after each round. Use your load from the wod prep. *Scale double unders...
by CFS | May 29, 2018 | News
Congratulations to Rob Mawrey , May Athlete of The Month! Let’s get to know Rob a little better with some questions below. When and how did you get started with us? I joined CFS over four years ago just before the move was made to our new box. I was...
by CFS | May 28, 2018 | News
Warm-Up Coach’s choice WOD prep Deadlift- 15 minutes to build to a heavy 3 WOD Kettlelicious AMRAP 10: 3 Burpees over the kettlebell, 3 Kettlebell Swings (53,35) 6 Burpees over the kettlebell, 6 Kettlebell Swings 9 Burpees over the kettlebell , 9...
by CFS | May 27, 2018 | News
We’re going to have a casual cookout after Murph. We’ll have burgers, dogs and a few sides. Bring somethihng to throw on the grill or an easy side dish. Friend and family welcome!
by CFS | May 27, 2018 | News
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted...
by CFS | May 26, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the row WOD “Team 10k Row” For Time: 10,000 Meter Row Teams of 3. Change every 250 Meters. CFS Brief: Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH. Thursday, June 28th 6:45pm to 7:45pm....
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