by CFS | Mar 6, 2018 | News
Warm-Up Coach’s choice WOD prep 3-Position Squat Snatch Build to Heavy single If doing option 2 or 3. Build to Heavy power snatch WOD Hound Dog AMRAP 5 Buy In: 30 x 10 Meter Shuttle Sprints AMRAP in Time Remaining: 3 Squat Snatches (115,75) 6 Lateral...
by CFS | Mar 5, 2018 | News
Warm-Up Coach’s choice WOD prep Warm the dead lift up to wod weight WOD Shake Rattle & Roll Teams of 2. Divide the reps however you like. 100-80-60-40-20 cal bike 10-8-6-4-2 rope climbs 20-16-12-8-4 dead lifts(275,180) Scale load for dead lift as...
by CFS | Mar 4, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Rio Grande AMRAP 12 12 Kettle bell swings(70,53) 12 Box jump overs(24,20) 12 Ring dips Option 2 12 Kettle bell swings(53,35) 12 Box jump overs(24,20) 12 Bar dips Option 3: 12 Russian Kettle bell...
by CFS | Mar 3, 2018 | News
Warm-Up Coach’s choice WOD prep STRENGTH: (25 minutes max) DB bench press 8 x 8 AHAP. WOD WLC re-test 3 mile Bike for time. or do a wod you missed this week! Post WOD Mobilize CFS Brief: CBD Q&A Wednesday March 14th 7:30pm to 9pm with Hemp & Humanity and...
by CFS | Mar 2, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Partner Rowing Cindy AMRAP 30 5 Chest to bar pull-ups 10 Push-ups 15/10 cal row *1 Partner completes a full round while the other rests. Option 2: AMRAP 30 5 Pull-ups 10 Push-ups 15/10 cal row Option 3 AMRAP...
by CFS | Mar 1, 2018 | News
Warm-Up 2 minute row Then 1 or 2 rounds of 10 dowel passovers- 10 Alternating spiderman turn outs. 5 Barbell dead lifts- 10 Alternating heel toe grabs. 5 Barbell hang cleans-10 alternating Sampson stretch 5 Barbell front squats-10 Quad grabs 5 barbell strict...
by CFS | Feb 28, 2018 | Events, News
We 5 CFS athletes that are running the Boston Marathon this year! Jon Kalus Chris Bogardus Becka Fillion Dana Balejko Katya Divari Congratulations to Dana and Katya who qualified for this marathon. Jon, Chris and Becka need to fundraise in exchange for...
Recent Comments