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Sep 26th, 2021

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Tabata Switch Up

Primarily Outdoors Please do not park in the lot Warm-Up ½ Alternating Tabata Single Unders Air Squats ½ Alternating Tabata Double unders Goblet Squats KB Snatch work -5 Russian Swings -5 Russian swings with pull in and push out -5 Swing Pull and Punch Mobility Calf Rolling Shoulder mash Strength EMOM15* 1. 10 Single Arm […]

Sep 25th, 2021

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Coach’s Corner – Casey Boyle!

Primarily Indoors Please do not park in the lot today as there will likely be peeps outdoors if the rain holds off. Please bring your rope climbing socks Pump/Oly class at 11am today Coach’s Corner – Casey Boyle!! We’d like to welcome the newest member of the CFS coaching staff, Casey Boyle! Casey is an […]

Sep 24th, 2021

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What A Ride

Primarily Indoors Warm Up 2 Rounds 30s Work| 10s Rest -MB Hug Squat Jumps -MB SL Deadlifts, R -MB SL Deadlifts, L -Bent Over BB Rows -SL Glute Bridges, R -SL Glute Bridges, L -Bent Over BB Iso Hold Mobility Calf Rolling and Stretching Pigeon stretch Midline 1 Round 1 Min Work| 20s Rest Russian […]

Sep 23rd, 2021

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Hot Cross Buns

Outdoors Primarily Please do not park in the lot Warm Up 2:00 Jump Rope On Coach’s Call -Then- 10-8-6 -Banded High Pulls -Banded OH Side Steps -Duck Walk – Holding Band Overhead if Able* -Banded Pass Throughs *Reps Per Steps Mobility Shoulder Rolling Calf Rolling Strength E2MOM12 3 Position Snatch – High Hang – Mid […]

Sep 22nd, 2021

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Wednesday 3 Rounder

Outdoors Primarily Please do not park in the lot Mobility tonight at 7pm Warm Up EMOM8 1. 15|12 Cal Row 2. 10 Sandbag Pause Squats 3. 10 Burpees Over the Rower (Jump or Step) 4. 14 Sandbag Hug Step-ups Strength E3MOM15 5 Tempo Back Squats 3-2-X-1* *3 second negative, 2 second pause, explode up, 1 […]

Sep 21st, 2021

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The Tip Off

Outdoors Primarily Please do not park in the lot Oly/Pump has been moved back to Saturdays. Warm-up Dynamic Warm Up -High Knees -Butt Kickers -Spidermans -High Kicks -Figure 4s -Up and Over the Fence -Etc.. -Then- 2 Rounds 5 Lateral Burpees 5 Muscle Clean + Strict Press 5 Toes to Barbell (Or V Ups) Mobility […]

Sep 20th, 2021

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The Great Outdoors

Primarily Outdoors Please do not park in the lot Warm-Up In 3 minutes complete -200m Run -10 Kettlebell Deadlifts -15 Russian Swings In the remaining time AMRAP Inchworms -Rest 30s- In 3 minutes complete -200m Run -10 American Swings -15 Air Squats -20 Scap Push-ups In the remaining time AMRAP Scorpions Mobility Chest Mash KB […]

Sep 19th, 2021

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Sunday Service

Primarily Outdoors Please do not park in the lot Warm-Up Coach’s Choice Mobility Shoulder Rolling Strength E2MOM12 Overhead Squat From Floor 5 Reps WOD 2 Rounds 20 SA DB Snatches 50|35 100 Double Unders 20 Thrusters 95|65 Rest 2 Minutes Level 2- 40|25, 75|55, 50 Double Unders Level 1- 30|15 DB, 55|35 BB, 100 singles […]

Sep 18th, 2021

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In-House Throwdown Today!!!

Primarily Outdoors Please do not park in the lot today. In-House Throwdown If you are not participating in the Throwdown, come on by and cheer on the athletes! You can find your heat times HERE. Schedule of Events 7:30AM – Athlete Check In 8:00AM – Athlete Briefing & Group Photo 8:45AM – Event 1 Kick […]

Sep 17th, 2021

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Grin & Bear Complex It

Outdoors Primarily Please do not park in the lot Warm Up 400M Run Then 12 – 9 – 6 -Muscle Clean* -Push-Up** -Good Mornings *High Hang, Mid Hang, Floor **Regular Push-Up, Diamond Push Up, Clapping Push-up Mobility Calf Mash Shoulder Mash Strength E3MOM15- 3 Complexes Bear Complex 1 Clean 1 Front Squat 1 Shoulder to […]