by CFS | May 11, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Three’s a Crowd AMRAP 3 21 box jumps (24,20) 21 Kettle bell swings (70,53) Max calorie row Rest 3 minutes AMRAP 3 15 box jumps (24,20) 15 Kettle bell swings (70,53) Max calorie row Rest 3 minutes AMRAP...
by CFS | May 10, 2018 | News
The calm before the storm.. Come and get it! Warm-Up Coach’s choice WOD prep Prep the Bench press and squat clean to WOD weight. WOD Sticks and Stones EMOM 30 Minute One 5 Bench press (185, 125) Minute Two 5 Squat clean (155, 105) Minute 3 Rest (Spot the...
by CFS | May 9, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Sixth Sense Buy in 400m sand bag run (50,35) then 6 rounds for time of: 10 Burpees 20 walking lunges 30 Sit-Ups 40 Double-Unders or 80 singles. then Cash out 400m sand bag run (50,35) Option 2: Buy in...
by CFS | May 9, 2018 | News
Hey CFS, Kettlebell Kitchen has offered up a discount code for our Nutrition Challenge participants. This code will be valid until 5/27. Email me (Elizabeth) at eliz@cfsyn to get the code and details. If you have my cell# feel free to call me....
by CFS | May 8, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Shark Tank” With a 17 minute clock AMRAP 12 7 Hang power Cleans (155,105) 3 Handstand Push-Ups 15/10 Cal row *Add 3 Handstand Push-Ups each round At the 12 minute mark Accumulate a max distance...
by CFS | May 7, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Fran (8 minute cap) Last done 7/10/17 21-15-9 Thrusters(95,65) Pull-ups Option 2: Fran(10 minute cap) 21-15-9 Thrusters(75,55) Pull-ups Option 3: “Burp Fran” AMRAP 8: 7 Burpees over the bar 7 Thrusters...
by CFS | May 7, 2018 | News
Dear Donors, A small note with a big Thank You from Home 2 Homes! Your donation will put smiles on the faces of the many moms we serve, all because of people like YOU! H2H is partnered with 8 shelters, all run by SMOC (www.smoc.org), as well as other local...
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