Sign into class from your phone!

To sign into class from your phone simply pull up the CFS website on your phone.  Open the Hamburger Menu in the upper right corner (3 lines).  Scroll down to Zen Member Login.  Login with your email and password (I'd recommend saving this so you don't have to fill it...

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WOD Kids & Teens Monday 1/15/18

Kids 8-10  AMRAP 8 10 Overhead plate Lunges 5 right/ 5 left 8 Toe 2 Bar or knees to 90 6 Burpee box jumps at 8 minute mark 100 single unders or 50 double unders Post WOD...

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WOD Kids & Teens Saturday 1 /13/18

WARM UP: 10 Squats—> Forward Rolls 10m 10 Sit Ups—> Lunge Walk 10m 10 Push Ups—> Bear Crawl 10m 10 Tuck Jumps—> Hurdle Over step, Hurdle Under Step WOD Prep: SKILL:  DB Thrusters WOD: 21-15-9 Reps for time of: Thrusters AB-mat sit-ups Single jump rope x2  42-30-18...

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WOD Kids & Teens Friday 1/12/18

10m zig zag side shuffle through the cones. WOD prep Prep the movements WOD 20 Pullups Run 400m 20 Russian swings Run 400m 20 Slam balls Run 400m 20 Burpees over the bar Run 400m 20 ab-mat sit-ups Run 400m 20 Box jumps Run 400m 20 KB goblet squats Run 400m Post WOD...

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WOD Kids Thursday 1/11/17

Warm-Up 3 Rounds 10 m Frog hop 5 Burpees 10 m Roving plank Zig zag side shuffle through the cones. WOD prep SKILL Elbows to the Wall Drill: Athletes stand facing the wall in their press setup position. Walk forward until elbows just touch the wall without leaning into...

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Kids & Teens Monday 1/8/18

Warm-Up 3 Rounds 1 Hanstand roll out 5 pull-ups 10 m Lunge walk 5 Burpees WOD prep Deadlifts WOD Teams of 2 5 Rounds Run 400m on turf (Switch every 100m) 16 Deadlifts 12 Burpees over the bar 2 Wall Climbs Post WOD Mobilize coaches...

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Article of the week “PROCESSED FOOD?”

WHAT’S ACTUALLY BAD ABOUT “PROCESSED FOOD?” 4 REASONS INDUSTRIAL FOOD PROCESSING DAMAGES YOUR HEALTH Most of us would probably agree that “processed food” is bad: in nutritional science, that’s kind of a gimme. But what is “processed food?” Technically, cutting is a...

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WOD Kids & Teens 8-10 Saturday 1/6/18

Warm-Up 3 Rounds 1 Hanstand roll out 10 m crab walk 10 m Lunge walk 5 Burpees WOD prep SKILL - Shoulder Press Heel Balance drill: Standing with toes hanging off a plate, perform a shoulder press. Try to keep toes off the ground! Increase the challenge by moving more...

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