by CFS | Jun 5, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements Wonder Twins WOD Teams of 2. 1 partner completes a full round then the other partner goes. AMRAP 20 20/15 cal bike 15 Ab-mat sit-ups 10 hang power snatches(75,50) Option 2: AMRAP 20 20/15 cal bike 15 Ab-mat...
by CFS | Jun 5, 2017 | News
Congratulations to John Downs, May Athlete of The Month! Let’s get to know John a little better with some questions below. When and how did you get started with us? I started about 3.5 years ago…in the old box. One of my buddies owned a box in...
by CFS | Jun 4, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD “Cindy Full of Grace” 3 Rounds of “Cindy” 15 Clean & Jerks (135,95) rest 1 minute 2 Rounds of “Cindy” 10 Clean & Jerks (135,95) rest 1 minute 1 Round of “Cindy” 5 Clean & Jerks...
by CFS | Jun 3, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD 200 speed steps 50 wallballs (20, 14) 25 target burpees (8 in. above reach) 50 wall balls 200 speed steps Option 2: Scale the load of the wall ball as needed Post WOD...
by CFS | Jun 2, 2017 | News
Warm-up Coach’s choice WOD prep Deadlifts build to wod weight. WOD 21-15-9 Deadlifts (225,155) Ring Dips 800 M Run after the 21’s 600 M Run after the 15’s 400 M Run after the 9’s Options for ring dips: 1. Scale volume 2. Banded ring dips 3. Bar...
by CFS | Jun 1, 2017 | News
Warm-up Coach’s choice WOD prep Thruster Build to a Heavy 2 WOD 8 Minute Ladder 1 Thruster (115, 80) 2 Toe 2 Bar 2 Thruster 4 Toe 2 Bar 3 Thruster 6 Toe 2 Bar… Option 2: 8 Minute Ladder 1 Thruster (95, 65) 2 Toe 2 Bar 2 Thruster 4 Toe 2 Bar 3 Thruster 6...
by CFS | May 31, 2017 | News
Warm-up Coach’s choice WOD prep Rope Climbs WOD Teams of 2 one person works while the other rests. 3 Rounds for time 80 Back rack reverse sandbag lunges (50, 35) Cal Bike (70, 50) 6 15′ Rope Climbs (Rx+ Legless rope climbs) *Scale KB...
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