by CFS | Oct 23, 2018 | News
Warm-Up 2 minute row Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up. Squats with Band x 10 reps Forward and Backward Walk with Band x 5 m Squatted Lateral Walk with Band x 5 m (Left/Right) Barbell Squats (keep weight light) x 10...
by CFS | Oct 22, 2018 | News
“In this 5-minute video sports scientist Professor Tim Noakes talks about his new book Waterlogged. He states that we should drink to quench thirst and that water, rather than a sports drink, is the best choice. “You don’t tell your dog or cat how...
by CFS | Oct 22, 2018 | News
Warm-Up Coach’s choice WOD prep 10 minutes to warm-up the power clean Warm up the 3 rep power clean WOD In House Throwdown WOD 1 Grip RIP & Burp RX With a 14 minute clock Minute 0 to 12 Part A – 50 Burpees over the bar for time. Break up reps however you...
by CFS | Oct 21, 2018 | News
Warm-Up 2 rounds 10/7 cal row 5 med-ball squats 5 med ball strict press 10 Russian swings(Increase weight round 2) 10 box step ups(round 2 5 box jumps) WOD prep Prep the movemnts WOD 3 rounds 1 minute rest between rounds CFS Fight Gone Bad (Compare scores...
by CFS | Oct 20, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the clean and jerk to wod weight. You should be able to perform 5 reps unbroken for the wod. Scale load as needed WOD Body Snatchers Teams of 2. One person works while the other rests on the erks and burpees. 400m sand bag...
by CFS | Oct 19, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Cinde-rowlla-run 4 rounds for time 3 rounds of Cindy 400m run 500m row *Cindy is 5 pull-ups, 10 push-ups, 15 squats. Endurance & Stamina OTM for 20 minutes Minute 1 20/14 calorie row Minute 2 20 ab-mat...
by CFS | Oct 19, 2018 | Events, News
We need you for our In-House Throwdown! We’re close to our target number but we’d love to have a few more. Since this is teams of 2 we need even numbers in each division. Of course 3 out of 4 divisions have odd numbers right now – happens...
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