by CFS | Dec 31, 2017 | News
For six weeks this winter we will attempt to reset our bodies and increase our fitness. From January 20th to March 2nd we will partake in the Whole Life Nutrition Challenge. Click here to register for the Whole Life Challenge. Early registration...
by CFS | Dec 31, 2017 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “FELIX THE CAT” This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive...
by CFS | Dec 30, 2017 | News
Henry Warm-Up Coach’s choice WOD prep Prep the movements WOD Old Acquaintance AMRAP 25 Teams of 2. You go I go.. Teammate A does farmers carry. Teammate B does farmers carry. Teammate A does KB Reverse Goblet lunges. Teammate B does KB...
by CFS | Dec 29, 2017 | News
Warm-Up Coach’s choice WOD prep Prep daed lift to wod weight. WOD Day Tripper Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 10 dead lifts (275,180) Station 2 – 15 Ring dips Station 3 – Max Calorie Bike Station 4 – Rest * Max cals on the bike is your...
by CFS | Dec 28, 2017 | News
Bryan Warm-Up Coach’s choice WOD prep 3-Position Squat Clean Build to a Heavy Complex Position 1 – Pockets Position 2 – Above the knee Position 3 – 2″ from the floor WOD Freeze Frame 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell...
by CFS | Dec 27, 2017 | News
Warm-Up Coach’s choice WOD prep Partner Left/Right punches gloves on. Alternating knees to gloves Alternating upper cuts gloves on. Alternating hooks gloves on. WOD Rocky Buy in 500 single unders Teams of 2. 1 athlete completes a full round while the other...
by CFS | Dec 26, 2017 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Stocking Stuffer 5 rounds for time 30 Wall balls(20,14) 30 Russian KB swings(70,53) 30 Box jump overs(24,20) 30 HSPU or DB press(30,20) 30/21 cal row *Rest 1 minute between rounds * Reps go down by 5 after...
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