by CFS | Sep 24, 2018 | News
Warm-Up 30 second Couch Stretch (Left/Right) 30 second Samson Strech 30 second Bar to Quads Squat PVC Stretch Forward Lunge x 10 m Lateral Lunge x 10 m (Left/Right) High Knee Run x 10 m Lateral high Knee Run x 10 m (Left/Right) Squat Jumps x 5 reps Torokhtiy Pulls x 5...
by CFS | Sep 23, 2018 | News
In House Throw Down WOD 1 RX With a 14 minute clock Minute 0 to 12 50 Burpees over the bar for time. With remaining time both athletes establish a 3 rep max hang power clean. 1 bar per team. The combined total weight for both athletes is your...
by CFS | Sep 23, 2018 | News
Warm-Up Coaches choice WOD prep Pause front squat Work at 75% of your 1RM Front Squat for 4×2. Same weight across. Hold a one second pause at bottom of each rep. Shoot for a 5 to 10lb increase from last week, WOD: Hector 21-15-9 reps of Wall ball-burpee combo*...
by CFS | Sep 22, 2018 | News
Roland crushing it at the North East Masters Comp. Warm-Up Coach’s choice WOD prep Prep the movements WOD “BRB” For Time Teams of 3 divide the reps however you like. Exercises must be completed in order. 1 athlete works while the other rests. 100/70...
by CFS | Sep 21, 2018 | News
“I will beat her. I will train harder. I will eat cleaner. I know her strengths. I’ve lost to her before but not this time. She is going down. I have the advantage because I know her well. She is the old me.” Warm-Up Coaches choice WOD prep Prep the movements WOD...
by CFS | Sep 20, 2018 | News
Warm-Up Coaches choice WOD prep Strict Press Build to a heavy set of 3. WOD Slow Ride AMRAP 8: 10/7 Calorie Bike 10 ab-mat sit-ups 10 DB box step ups(35,20) *Use a 20 inch box for step ups. Option 2: AMRAP 8: 10/7 Calorie Bike 10 ab-mat sit-ups 10 DB box step...
by CFS | Sep 19, 2018 | News
Happy Birthday Christine! Warm-Up Coaches’ choice WOD prep Prep the movements WOD “Rock is like a Hurricane” From 0:00-3:00 2 rounds of: 10 goblet Squats(53,35) 10 Kettle bell swings(53,35) From 3:00-6:00 2 rounds of: 12 goblet Squats(53,35) 12...
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