by CFS | Jan 12, 2019 | News
Day 12 Nutrition Challenge!“I hope you see that a high-carb, low-fat diet is not the route to keeping your heart, or your bones, strong and healthy.” ― Robb Wolf, The Paleo Solution: The Original Human Diet Warm-Up: Coach’s choice WOD prep:Prep...
by CFS | Jan 11, 2019 | News
*Day 11 nutrition challenge! Warm-Up Coach’s choice WOD prepPrep the movementsWODFleeting thoughtsAMRAP 205 Pull-ups10 Single arm dumbbell thrusters (50,35) 5R/5L15 Ab-mat sit-ups20 double unders Option 2:AMRAP 205 Pull-ups10 Single arm Kettle bell...
by CFS | Jan 10, 2019 | News
Warm-Up Coach’s choice WOD prepBench Press 20 minutes to build to a 1 rep max. WOD7th HeavenAMRAP 77/5 Calorie row7 Toes to bar7 Ring dip Option 2:AMRAP 7 7/5 Calorie row 7 Toes to bar 7 Ring dips or bar dips Option 3:AMRAP 7 7/5 Calorie row 7 Knees to 907 Box...
by CFS | Jan 9, 2019 | News
Warm-Up Bring Sally up goblet squats. WOD prepPrep the movementsBack squat and hollow rock WODSPB’sStrength: Parallel Back squat 5-5-5-5-5-5-5-5 Build to a heavy 5. 200 m jog and 15 hollow rocks after each set. Post WODCouch stretch 2 minutes each side. CFS...
by CFS | Jan 8, 2019 | News
Congratulations to Ted Phillips, December Athlete of The Month! Let’s get to know Teddy a little better with some questions below. When and how did you get started with us?I got started at CFS on May 22nd 2016. My brother-in-law had done Crossfit for about two years...
by CFS | Jan 8, 2019 | News
Warm-Up Coach’s choice WOD prepBuild to a heavy power clean. WODAnts in Your PantsAMRAP 20:10 Burpees Over the bar200 m turf run3 Rounds of “The Chief” 1 Round of The Chief is:3 Power Cleans (135,95)6 Pushups9 Air Squats Option 2:(115,75) Option 3:(95,65) Post...
by CFS | Jan 7, 2019 | News
Day 7 nutrition challenge. Warm-Up Coach’s choice WOD prepPrep the row and bike.WODBiathalon 1000Teams of 44 guys 500 calorie row and 500 calorie bike4 girls 350 calorie row and 350 calorie bike 2 guys/2 girls 425 calorie row and 425 calorie bike 3 guys/1 girl...
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