by CFS | Nov 16, 2017 | News
We’re looking for a few more volunteers to help keep Saturday’s In-House Throwdown running smoothly. If you can help (even part of the day) we’d be super appreciative. This event will run from 8am – 2pm (we hope to be done even...
by CFS | Nov 15, 2017 | News
Warm-up Coach’s choice WOD Prep Warm up WOD movements WOD AMRAP 20 20/15 Cal Bike 15 Pull-ups 10 DB Turkish get-ups (50,35) Switch arms as needed Option 2: AMRAP 20 20/15 Cal Bike 10 Pull-ups 10 DB Turkish get-ups Switch arms as needed Option 3 20/15 Cal Bike 10...
by CFS | Nov 14, 2017 | News
Warm-up Coach’s choice WOD Prep: Prep the movements WOD: In House Throwdown Event 3 teams of 2 Belted Knight 400m run 4 rounds of the chief 400m run 4 rounds of the chief 400m run 4 rounds of the chief *Runs Broken into 100m around parking lot. *Athletes...
by CFS | Nov 13, 2017 | News
In House Throwdown WOD 4 preview! Warm-up Coach’s choice WOD Prep (Leader board) 1 minute max cal on the bike. WOD: In House Throwdown event 1 War Horse Teams of 2 AMRAP 12 15/10 cal row (rower must be reset every round) 12 Kettlebell swings Rx (53,35) Scaled...
by CFS | Nov 12, 2017 | News
DT, Elizabeth, Jess, Dana & Melissa (The usual suspects) Warm-up Coach’s choice WOD Prep: Warm-up the back squat to WOD weight. Choose a weight you can maintain form through out the complete ladder. If you start to loose form bring the weight...
by CFS | Nov 12, 2017 | News
Congratulations to all the October achievements! Dawn 145 back squat PR Dawn 110 over head squat PR Deb Chest to bar pull-ups Todd 1st time in 34″ waist in jeans in 22 years. Todd 170 bench press PR Todd 85 overhead squat PR Todd 110 strict press PR Jess 1...
by CFS | Nov 11, 2017 | Events, Kids & Teens WOD, News
Saturday, 11/18 is our In-House Throwdown. The only class offered that day will be a 6:30am BootCamp class. All other classes including kids & teens classes will be cancelled. Come cheer on your favorite CFS athlete! Thanksgiving Day, 11/23 we will...
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