by CFS | Oct 18, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the loads for the squats. Over head squat, Back squat and front squat. The loads you choose must com from the floor. Aim to complete each set of squats in 2 sets or less. *If your new to the overhead squat or are limited with...
by CFS | Oct 17, 2018 | News
Warm-Up Coach’s choice WOD prep From the rack Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps. Scaling: All athletes can perform this workout as prescribed. Newer athletes...
by CFS | Oct 16, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements. WOD Pivot Point For Max Reps in 29 minutes 0:00-5:00 *Max Calorie row Rest 5 minutes 10:00-14:00 *Max set of push-ups Rest 4 minutes 18:00-21:00 *Max Power Cleans (155,105) Rest 3 minutes 24:00-26:00 *Max Wall...
by CFS | Oct 15, 2018 | News
Warm-Up Coach’s choice WOD prep FRONT FOOT ELEVATED SPLIT SQUAT Take 12 minutes to find an 8 rep max on each leg. Rest 30 seconds between legs. WOD “SURFER ON ACID” 3 Rounds for Time 400 meter Run 21 Burpees Strategy: Max sustainable pace is the fastest pace an...
by CFS | Oct 14, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy 5 dead lift WOD KB DT In house Throw down WOD 2 Teams of 2 RX AMRAP 10 12 Double KB sumo dead lifts (53,35) 9 One arm KB russian swings (53,35) 6 One arm KB shoulder to over head (53,35) Partners must complete all...
by CFS | Oct 14, 2018 | Kids & Teens WOD, News
Have you lost something at CFS and not taken the time to look in the lost & found bin to claim it? You have until Monday night, October 15th to see if we have any of your clothing items. There is a big bag just inside the garage door filled with...
by CFS | Oct 13, 2018 | News
What movie? Warm-Up: Coach’s WOD prep: Build to a heavy 3 hang power clean. WOD: Wonder Boy For Time Run 400 m 15 Thrusters (95,65) 25 Ab-mat Sit Ups Run 400 m 15 Thrusters (95,65) 25 Hip extensions Run 400 m 15 Thrusters (95,65) 25 Pull Ups Option 2: Run 400 m...
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