by CFS | Jan 21, 2018 | News
Warm-Up 2 rounds 10/7 cal row 5 medball squats 5 med ball strict press 10 Russian swings(Increase weight round 2) 10 box step ups(round 2 5 box jumps) WOD prep Prep the movemnts WOD 3 rounds 1 minute rest between rounds CFS Fight Gone Bad 1 minute of wall balls(20,14)...
by CFS | Jan 20, 2018 | News
Warm-Up Coach’s choice WOD prep Bench Press build to a heavy 3 WOD Sailing 5 Rounds: 20 Sit-Ups 20 Jumping Lunges 30m Hand stand walk Option 2: 5 Rounds: 20 Sit-Ups 20 Jumping Lunges 6 wall climbs Option 3: 5 Rounds: 20 Sit-Ups 20 step back lunges 30m Bear crawl...
by CFS | Jan 20, 2018 | News
Mindful Breathing: Well-Being Practice 10 minutes a day By Michael StanwyckWell-Being Practices3 Comments Practice Mindful Breathing Each Day This Week Simple Instructions: Sit quietly or lie down, close your eyes and mouth, and put one hand on your chest and the...
by CFS | Jan 19, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Team TUMILSON” Teams of 2. 1 person work while the other rests. 8 Rounds for time 400 meter Run 22 KB Burpee Deadlifts(53,35) Must let go of the KB to do the burpee *We will be using kettlebells...
by CFS | Jan 18, 2018 | News
3 miles Warm-Up Coaches choice WOD prep Prep the movements for the WOD WOD Bounce With a running clock WLC pre test 3 mile Bike for time. Rest 5 minutes then AMRAP 15 (min 20 to 35) 400 m row 10 STOH (135,95) 5 Muscle ups Option 2: 3 rounds for time 400 m row 10...
by dperugi | Jan 17, 2018 | Kids & Teens WOD, News
To sign into class from your phone simply pull up the CFS website on your phone. Open the Hamburger Menu in the upper right corner (3 lines). Scroll down to Zen Member Login. Login with your email and password (I’d recommend saving this so you...
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