by CFS | Feb 14, 2018 | News
Jerry Warm-Up Coach’s choice WOD prep Prep the movements WOD “Jerry” For time: Run 1 mile Row 2K Run 1 mile *If Biking instead of running: 3/2.5 miles bike = 1 mile run Post WOD Foam roll for 10 minutes Endurance & Stamina WOD See above CFS...
by CFS | Feb 13, 2018 | News
Happy Valentines Day! Warm-Up Coach’s choice WOD prep Build to a heavy double WOD Peaks and Valleys AMRAP 15: 15 Hang Power Cleans (135,95) 15 Burpees of the bar 15 Chest to Bar Pull-ups 60 Double Unders Option 2 AMRAP 15: 15 Hang Power Cleans (95,65) 15 Burpees...
by CFS | Feb 13, 2018 | Kids & Teens WOD, News
Our on-line apparel store will close tomorrow so that we can process all the orders that have been placed. If you’re planning to order anything please get it in. If you are having any issues with the ordering process please email Elizabeth at...
by CFS | Feb 12, 2018 | News
Deb Warm-Up Coach’s choice WOD prep Prep the movements. WOD Kelly 5 rounds for time of: Run 400 meters 30 box jumps (24,20) 30 wall-ball Scaling This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes....
by CFS | Feb 11, 2018 | News
Brian Warm-Up Coach’s choice WOD prep 20 minutes to build to a heavy 2 dead lift and a heavy 2 push press from the floor. WOD In 2 heats Short and Sweet AMRAP 5 3 deadlifts(275,185) 7 push presses(115,75) *This workout is moderately heavy and very fast. Pick...
by CFS | Feb 10, 2018 | News
Roll down your sleeves and come lift some stones! Warm-Up Coach’s choice WOD prep Warm your stone to shoulder up to wod weight. WOD Whistle while you work 200m Kb 1 arm suit case carry (70,53) 20 Stone to shoulder(AHAP) 20 Toes to bar 20 Push Ups hand release 20...
by CFS | Feb 9, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD On Top of the World Teams of 2 AMRAP 24 15 Kettlebell Swings (53,35) 15 Box Jumps (24,20) 15/10 cal row Athlete 1 does Kettle bell swings. Athlete 2 does box jumps. Athlete 1 rows. Athlete 2 does...
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