by CFS | Nov 6, 2017 | News
Warm-up Coach’s choice WOD Prep- Strength from the rack. Shoulder to over head. One of the In House Throw Down Strength Wods! Push press / Push jerk / split jerk 1-1-1-1-1-1-1 reps *Push press followed by a push jerk followed by a split jerk...
by CFS | Nov 5, 2017 | News
Mark (Cat or a pig) Warm-up Coach’s choice WOD Prep Med ball clean wall balls 5 sets of 3 reps. Work up to a heavy wall ball. *Perform 1 strict dip and 20 jump rope speed steps between rounds WOD ser·en·dip·i·ty 10 rounds for time 5 dips (rings, bars or...
by CFS | Nov 4, 2017 | News
Hailey Warm-up Coach’s choice WOD prep Prep the Movements WOD Candy Crush 5 Rounds for time 500m row 12 KB swings (70,53) 21 box jumps(20) Option 2: 5 Rounds for time 500m row 12 KB swings (53,35) 21 box jumps(20) Option 3: 4 Rounds for time 400m row 12 KB...
by CFS | Nov 3, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Strong Man Rotation 2 rounds 90 seconds at each station 90 seconds rest to rotate stations and change loads. Dumbbell bench press(50,35) Hang power cleans(135,95) 5m Stone carry then 5 Burpees (AHAP) Sledge...
by CFS | Nov 3, 2017 | News
Congratulations to Lauren Mullin , October Athlete of The Month! Let’s get to know Lauren a little better with some questions below. When and how did you get started with us? I started just over a year ago. I was always one of those people who hated...
by CFS | Nov 2, 2017 | Events, News
If you’d like to volunteer at our In-House Throwdown on November 18th you can register with the link below or email Elizabeth at eliz@cfsyn.com Click here to volunteer for this event
by CFS | Nov 2, 2017 | News
Free Class Friday. All classes today are free.! Bring a friend tell a friend! Warm-up Musical Med-ball. Played like musical chairs but instead of sitting fully on the med ball you must squat and hold 1″ above the med ball for 10 seconds. When you are...
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