by CFS | Oct 14, 2017 | News
Warm-up Coach’s choice WOD prep Max rep push-ups on (3) 35lb plates and ab-mat between plates. WOD Break Point For time: 50 Ab-mat sit-ups 25 Calorie row 200m Sand bag run(50,35) 40 Ab-mat sit-ups 20 Calorie row 200m Sand bag run 30 Ab-mat sit-ups 15 Calorie row...
by CFS | Oct 13, 2017 | News
Hailey Warm-up Coach’s choice WOD prep Prep the movements WOD 100 Love Teams of 3: One athlete works while the others rest. 100/70 Calorie Bike 100 Box Jump Overs (24,20) 100 Wall balls(20,14) 100 Kettle bell swings (53,35) 100 Wall balls (20,14) 100 Box Jump...
by CFS | Oct 12, 2017 | News
Hanna Warm-up Coach’s choice WOD prep Prep the movements WOD Wild Card 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang power Snatches (95,65) Option 2: 5 Rounds: 200 Meter Run 60 Single Unders 9 Hang power snatches (75,50) Dates to save: CFS Guys BroDown Friday,...
by CFS | Oct 11, 2017 | News
Kristina what’s so funny about Linda’s push-ups! Warm-up Coach’s choice WOD prep Build up to your heaviest wod weight WOD Foot Fault With a 3 minute clock 21 Front squats (95,65) 21 Burpee Over the bar Max calorie row with remaining time Rest 3:00...
by CFS | Oct 10, 2017 | News
Beth, Lisa & Karen “In the long run, we only hit what we aim at.” ― Henry David Thoreau, Walden Warm-up Coach’s choice WOD prep Build to a heavy 5 WOD Moonball Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts (225,155) 20...
by CFS | Oct 9, 2017 | News
Jenn, Hanna & Deb “Be willing to be uncomfortable. Be comfortable being uncomfortable. It may get tough, but it’s a small price to pay for living a dream.” Peter McWilliams” Warm-up Coach’s choice WOD prep Strict Press build to a heavy 3 WOD...
by CFS | Oct 8, 2017 | News
Girls night out! What a bunch of fabulous ladies! Warm-up Coach’s choice WOD prep Pull-up bar muscle up practice. WOD 4 minutes to complete 400M run 15 pull-ups AMRAP burpees with balance of clock. 4 minute rest 4 minutes to complete 400M run 12...
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