by CFS | Apr 27, 2018 | News
Spartan race 2 weeks away! Warm-Up Coach’s choice WOD prep Prep the movements WOD Hidalgo 2 rounds for time: 200m run 30 Lateral barbell jump overs(over is 1 back is 2. 15 Power Snatches (75,55) 15 Thrusters (75,55) 15 Kettlebell swings (53,35) 15 Thrusters...
by CFS | Apr 26, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight. WOD Christine 3 rounds for time 500m row 12 Body weight deadlifts 21 box jumps(20″) Men & Women Option 2: 75% body weight. Option 3: 50% body weight Endurance & Stamina 5k row for...
by CFS | Apr 25, 2018 | News
Mark Warm-up: Coaches Choice Wod-prep: Prep the ring dips Wod: Teams of 2. 1 person works while the other rests. Divide the runs cal bike and dips however you like. Birds of a Feather 2 rounds for time 1 mile sand bag run(50,35) 75 calorie bike 50...
by CFS | Apr 25, 2018 | Events, News
Hello CFS Community, Mother’s Day is just around the corner and we thought it might be nice to put together some baskets for some moms in need. Our goal is to make 15 baskets that will be donated to local Ashland non profit, Home2Homes. They will distribute the...
by CFS | Apr 24, 2018 | News
Who are these guys? Warm-Up Coach’s choice WOD prep 1 strict press 1 push-press 1 push jerk 15 minutes to build to a heavy complex from the floor. WOD Shoulder Pads AMRAP 16 20 STOH (115,80) 20 toes to bar 20 Burpees over the bar. Option 2: AMRAP 16 20 STOH...
by CFS | Apr 23, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the clean to wod weight. Power or squat. WOD AGOQ Workout 2 15 minute time cap. 4 rounds for time of: 25 chest-to-bar pull-ups 5 cleans (245,170) *Scaling This workout contains a high volume of chest-to-bar pull-ups and a...
by CFS | Apr 22, 2018 | News
Britt, Faye & Dani Warm-Up Coach’s choice WOD prep Hand stand walking WOD AGOQ Workout 3 AMRAP 20 50 wall-balls (20,14) 9′ target for ladies. 100 double-unders 15m hand stand walk 100 double-unders 50-cal. row 100 double-unders 15m hand stand walk 100...
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