by CFS | Oct 12, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD: Running with the Chief Teams of 2 AMRAP 30. Partner does a round, you do a round. 3 power cleans(135,95) 6 Push-ups 9 Air squats 100m run *If biking 12/9 cal bike Option 2: 3 power cleans(115,80) 6 Push-ups...
by CFS | Oct 11, 2018 | Events, News
2018 In-House Throwdown – Revisions made 10/19/18 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 like. Part B – With remaining time both...
by CFS | Oct 11, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD: Swole Friday! Choose 1: 1 mile time trial run, 2 k row or 5k bike Then 1. DB bench press 5 sets of 8 reps. 2. DB bent over rows 5 sets of 8 reps per hand (heavy). 3. DB strict curl and strict press 5 sets...
by CFS | Oct 10, 2018 | News
Warm-Up Coach’s choice WOD prep Build to a heavy 10m yoke carry. WOD Hee-Haw AMRAP 10 5 HSPU 15 russian swings (70,53) 25 DUs Option 2: AMRAP 10 5 Box HSPU 15 russian swings (53,35) 25 DUs Option 3: AMRAP 10 5 DD strict press (40,25) 15 russian swings (35,26) 50...
by CFS | Oct 9, 2018 | News
Warm-Up Coach’s choice WOD prep Max strict pull-ups. Use bands if needed. WOD “Bike Race” 3 Rounds For Time: 50/35 Calorie bike 400 Meter Run Rest 3 Minutes Between Rounds *Total time is your score. Post WOD: Foam roll calves and quads. CFS Brief: *30 Day Fall...
by CFS | Oct 8, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD: Sand Storm 20 Min AMRAP 1 Sand bag bear complex(50,35) Add 1 complex every round 15,10 Cals Row *Scale load as needed. *The BEAR complex consists of a power clean, front squat, push jerk(lower the sand bag...
by CFS | Oct 7, 2018 | News
Congratulations to Rebecka Fillion , September Athlete of The Month! Let’s get to know Rebecka a little better with some questions below. When and how did you get started with us? I started at CFS in September 2016. I had just recently got a new job...
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