by CFS | Nov 27, 2017 | News
Jess Warm-up Coach’s choice Pre wod: In 2 heats 1 minute max push-ups. Use 3 Blue 35lb plates and an ab-mat for the test. Rest 5 minutes 2 minute max ab-mat sit-ups “Little Debbie” The test will be done in groups of 2 or 3 WOD: EMOM 10 Cal...
by CFS | Nov 26, 2017 | News
Kim Warm-up Coach’s choice WOD Prep: Prep the movements WOD: Double Stuff 5 Rounds for time: 12 Thruster (95,65) 30 Double Unders 12 Pull up Option 2: 5 Rounds for time: 12 Thruster (75,50) 30 Double Unders 12 Pull up Option 3 4 Rounds for time: 12 Thruster...
by CFS | Nov 25, 2017 | News
Todd (High intensity functional movement) Warm-up Coach’s choice WOD Prep: Prep the kettle bell swing WOD: “Swing town” for time “200 KB Swings(70,53) * 15/10 cal bike penalty for each drop *or 10/7 row. *the load you choose you should be...
by CFS | Nov 24, 2017 | News
Bill & Ted’s Excellent Adventure! 1. Warm-up Coach’s choice 2. Wod prep Snatch complex. Strength OT2M for 12 minutes 6 sets work up to wod weight heavier if capable. 1 Power Snatch from pockets(verticle dip, scaps back, chest up, weight in heels) 1...
by CFS | Nov 23, 2017 | News
“Yup WODS giving is here again” Come and do all 5 wods or just 1! CFS Boot Camp 7:30am to 8:30am Open Box 9am to 1pm Athletes will warm up on their own. Please arrive early and warm-up properly. Please sign in upon arrival. WODS...
by CFS | Nov 22, 2017 | News
Classes at 8:00am and 9:30am. Warm-up 200m run 1 minute of down dog up dog. 2 pull-ups or ring rows 10 Spider man turn outs 4 push-ups 1 minute of sampson stretch each side 6 squats 200m run WOD Prep: Choose your reps and strategy. Not sure, a coach will...
by CFS | Nov 21, 2017 | News
Warm-up Coach’s choice WOD Prep: Deadlift 5 sets of 3 climbing WOD: More Pie Please Teams of 2 AMRAP 18: 7 Deadlifts (225,155) 10/7 Cal row 7/5 Calorie Bike Partners complete full round, then switch. Option 2 Teams of 2 AMRAP 18: 7 Deadlifts (155,105) 10/7 Cal...
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