Indoors Primarily Warm Up 2 Rounds -20 Seated Heel Taps Up/Over Med Ball -10 Seated Single Arm Med Ball Press Right Side -10 Med Ball Front Squat with 2 second pause at the bottom -10 Seated Single Arm Med Ball Press Left Side -100 Singles (Round 2 50 Double Unders or 100 Singles) Rig Warm […]
Indoors Primarily Warm Up 500M Row Then With Sliders 2 Rounds :30 Work/:10 Rest and Switch -Glute Bridges -Push-Up with Press Overhead Right Side -Reverse Lunge Right Side -Push-Up with Press Out Left Side -Reverse Lunge Left Side -V-Ups or Knee Tucks Strength EMOM14 Odd Minutes Deadlift 3 Reps @70% 3 Reps @75% 2 Reps […]
Indoors Primarily Warm Up 12|9 Cal Bike (sub 200m Run) 40 Hollow Rocks 12|9 Cal Bike 30 Air Squats 12|9 Cal Bike 20 Scap Push Ups 12|9 Cal Bike 10 Front Squats Accessory EMOM 10 Odd: 45s PVC Pull Downs* Even: On the rings Is, Ys, Ts – 5 Reps of each** *Can sub with […]
Outdoors Primarily Warm Up In 6 Minutes 400m Run Then in the remaining time AMRAP 10 Russian Swings 10 Box Step Ups 10 SA KB Push Press (ea) Mobility Calf Mash Shoulder Opening w KB Accessory Kettlebell Work 10-8-6-4-2 -Single Arm Seated Arnold Press* -Pull-overs** *complete full number of reps on each arm ** Back […]
Outdoors Primarily Warm-up 12 – 9 – 7 -Burpee Lateral Jumps -Front Rack Kneel To Stand -Front Rack Sotts Press* -BB High Pull** *Scaling Option, take it from behind the neck with a wider grip, use a PVC or where need be Seated Strict Press **Round 1 High Hang Round 2 Mid Hang Round 3 […]
Outdoors Primarily Warm-up 400M Run Then 3 Rounds :30 Squat Morning :30 OH BB Hold :30 Rest 3 Rounds :30 Strict Press :30 Back Squat Hold :30 Rest 3 Rounds :30 Jump Rope (singles work up to double unders) :30 Hollow Hold WOD 1200m Run 21 Back Squats 135|95 15 Shoulder to Overhead 120 Double […]
Covid Guidelines Update – No specific changes will occur regarding the new public mask wearing guidelines while on CFS property. We were able to continue to operate under the fitness guidelines as we have been since being allowed to work out indoors. If running off of the property during a WOD/Warm Up, we suggest you […]
Outside Primarily – Weather Dependent Warm Up With Band 2x :30 Work| :10 Rest -Banded Side Steps -Banded Thrusters -Bandy Pull Aparts -Banded Sumo Deadlift High Pull -Supinated Bandy Pull Apart Mobility Hamstring Stretching Chest Opening WOD (40 Min Cap) 40-30-20 Lateral Burpees Sumo Deadlift High Pulls 75|55 Thrusters 75|55 E4MOM including the 3-2-1 Go! […]
Outside Primarily – Weather Dependent Warm Up 3 Rounds 10 SL Plyo Box Jumps* 10 SA bent over Row* 10 SA Arnold Press* 10 Pass Throughs *Each Side **1st Round – Full Extension 2nd Round – Quarter Squat 3rd Round – Full Squat Mobility Lat Rolling Lat Stretching Strength E2MOM12 Squat Snatch 3 Reps WOD […]