by CFS | Nov 27, 2018 | News
Ryan & Chris Warm-Up Coach’s choice WOD prep “Macho Man” Build to a Heavy Complex 3 Power Cleans 3 Front Squats 3 Push Jerks WOD “Randy Savage” AMRAP 12 3 Rounds of “Macho Man” (135,95) 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks...
by CFS | Nov 26, 2018 | News
High Five for the cal bike today! Warm-Up Coach’s choice WOD prep Prep the kettlebell swing WOD “Full Count” 5 Rounds: AMRAP 4: 35/25 Calorie Bike 25 Kettlebell Swings (53,35) Max Shuttle Sprints in Time Remaining Rest 4 Minutes Between rounds Score is...
by CFS | Nov 25, 2018 | News
Aron Warm-Up: Coach’s choice WOD prep STRENGTH: Back squat 12,10,8,6,4 (30 minute cap) Start @ 50 to 60% of 1rm and add weight each set if capable Rest 3 to 5 minutes between sets WOD: Medusa AMRAP 9 20 DB power snatch(50,35) 20 wall balls(20,14) CFS...
by CFS | Nov 24, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Accumulate the following reps in any order or rep scheme: 60 calorie row 60 bicep curls (DB’s or barbell). 60 strict TTB, knees to elbows or knees to 90. 60 Double unders or 120 singles 60 dips (rings,...
by CFS | Nov 23, 2018 | News
Warm-Up Coach’s choice WOD prep 12 minutes to build to a heavy 3 rep hang power clean. WOD Sugar Plum 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (115,80) Burpees over barbell After Each Round: 15 AbMat Sit-Ups Option 2: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (95,65)...
by CFS | Nov 22, 2018 | News
Roland WODSgiving Open Box 8am to 12:30pm Athletes will warm up on their own. Please arrive early and warm-up properly. Please sign in upon arrival. WOD 1 Giblits Goes off at 8:15am 12-9-6 Bear Complex (95,65) 400m turf run One “Bear...
by CFS | Nov 21, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Team Chelsea on the run Teams of 3. Wear a vest if capable. AMRAP in 30 minutes Continues 200 m sand bag turf run (50,35) 5 Pull-Ups 10 Push-Ups 15 Air Squats *Scale the pull-ups and push-ups as...
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