by CFS | Mar 8, 2018 | Kids & Teens WOD, News
As of 9pm Thursday, 3/8 there is still no power at CFS so currently we cannot run classes. We are in communication with the landlord and will post an update as soon as we have one. As soon as we get power back we will offer additional hours when CFS will...
by CFS | Mar 8, 2018 | Kids & Teens WOD, News
As soon as we have power we will update the message that is scrolling across the home page of the website.
by CFS | Mar 7, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Strict press. Build to a perfect 3 reps. WOD 50-40-30-20-10 Double unders Ab-mat sit-ups *Perform 2 Rope climbs after each set of ab-mats. Post WOD Game Coaches...
by CFS | Mar 5, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 2 AMRAP 12 12 Kettle bell swings(70,53) 12 Burpees 12 Ab-mats Post WOD Game Coaches choice
by CFS | Mar 2, 2018 | Kids & Teens WOD
Warm-Up 2 minute row Then 1 rounds of 10 dowel passovers- 10 Alternating spiderman turn outs. 5 Barbell dead lifts- 10 Alternating heel toe grabs. 5 Barbell hang cleans-10 alternating Sampson stretch 5 Barbell front squats-10 Quad grabs 5 barbell strict...
by CFS | Mar 1, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Sit Ups Push Ups Low Box Jumps Jumping Squats WOD prep SKILL: Thrusters WOD 12-9-6-3 Reps for time of: Hang Power Cleans Thrusters Box Jumps Post WOD Game coaches...
by CFS | Feb 28, 2018 | Kids & Teens WOD
Warm-Up Jog 200 M 10 See Saw Squats 10 Double Unders 10 Wall Ball 10 Kettle Bell Swings 10 Banded Good Mornings WOD prep Pistols WOD Death By: Odds: Cals on the Rower Evens: Pistols Post WOD Skill...
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