by CFS | Jun 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: Front squat 6,4,2 WOD: “Slap Happy” (Courtesy of CFNE) AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95,65) 4 Burpee Box Jump Overs (24,20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115,80) 4 Burpee...
by CFS | Jun 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements WOD: The Town 5 Rounds For Time 15 Burpees 20 Med-ball sit-ups (20,14) 5 Tire Flips AHAP 20 Sledgehammer tire strikes or ball slams 15 Bar Dips Post WOD: Foam roll for 5 CFS Brief: 4th of July...
by CFS | Jun 14, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Tri Strict Cindy AMRAP 30 5 Strict Pull-ups 10 Push-ups 15 Squats 20/14 Calorie bike- 20/14 Calorie row-200-m run *All athletes will rotate their bike, row and run. Post WOD: Foam roll for 5 minutes CFS...
by dperugi | Jun 13, 2019 | News
“Warm-Up: Coach’s choice WOD prep: Prep movements WOD: With a running clock AMRAP in 20 minutes Cash In: 100 meter Farmers Carry (70,53) Then, AMRAP of: 5 Bear Complexes (135,95) 10 Bar Over Burpees 200m run Finally, @ the 20-minute mark Cash Out: 100...
by CFS | Jun 12, 2019 | News
Happy 19th Birthday Hailey! Warm-Up: Coach’s choice WOD prep: Max height box jump Hailey AMRAP 19 19 Calorie Row 19 Dumbbell Snatches (50,35) 19 Ab-mat sit-ups Post WOD: 19 Burpees CFS Brief: 4th of July schedule: 1 class at 8:00 am...
by CFS | Jun 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: Hang Squat Cleans Build to a Heavy Single WOD: Twi-Light AMRAP 9 10 Hang Squat Cleans (135,95) 30 Double Unders Option 2: AMRAP 9 10 Hang Squat Cleans (95,65) 30 Double Unders Option 3: AMRAP 9 10 Hang Squat Cleans (75,50) 45...
by CFS | Jun 10, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: White 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges (45,35) 400-meter run Option 2: 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges...
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