Uncategorized
Page 10 of 27« First...8910111220...Last »

Jun 28th, 2020

Comments: Comments Off on Sunday Strong
Category: Uncategorized
Read More

Sunday Strong

Warm Up 200m Jog 10 Right Arm Reverse Lunge 10 Renegade Row Right 5 Devil’s Press Right 200m Jog 10 Left Arm Reverse Lunge 10 Renegade Row Left 5 Devil’s Press Left Mobility Banded Pass Throughs Banded Hamstring Stretch Strength EMOM10 Single Leg Deadlift Odd- Left Leg- 7 Reps Even- Right Leg- 7 Reps WOD […]

Jun 27th, 2020

Comments: Comments Off on EMOM All Day Long
Category: Uncategorized
Read More

EMOM All Day Long

Warm-up 8 min clock 1 min of each Bike Seated Banded press Weighted Step Ups* Bandy Pull Aparts *box jumps round 2 Mobility Upper Body Peanut Rolling WOD EMOM24 (4 Rounds) 12|10 Calorie Bike 10 Right Arm KB Push-press 70|53 10 Weighted Step-ups 10 Left Arm Kettlebell Push-press 70|53 15 Box Jumps 20|14 100m Kettlebell […]

Jun 26th, 2020

Comments: Comments Off on Hulk Salad
Category: Uncategorized
Read More

Hulk Salad

Outdoor Fitness at CFS – Register through the ZenPlanner App. Due to limited participation, after today we will be suspending All Zoom WODs moving forward. Warm Up Row 40/30 Calories* Grab a barbell** 10-8-6-4-2 of Plank up and over the barbell BB Good Mornings BB Front Squats BB Strict Press *add weight to the bar […]

Jun 25th, 2020

Comments: Comments Off on Kettlebell Kickin’ It
Category: Uncategorized
Read More

Kettlebell Kickin’ It

Outdoor Fitness at CFS – Register through the ZenPlanner App. Due to limited participation, after today we will be suspending All Zoom WODs moving forward. Warm Up AMRAP5 10 Russian Swings 10 Weighted KB Sit Ups 25 Double Unders or 50 Singles then Perform on Each Side 9 Turkish Sit Ups 7 Windmills 5 Arm […]

Jun 24th, 2020

Comments: Comments Off on The Heat Is On
Category: Uncategorized
Read More

The Heat Is On

Warm- Up In 3 minutes Complete 400m Run Then AMRAP Inchworms In 3 Minutes Complete 400m Run Then AMRAP Alternating Straight Leg Kicks into Reverse Lunge with OH stretch Accessory EMOM12 Push Up, Renegade Row, Turn & Press – Right 5 Reps Push Up Renegade Row, Turn & Press – Left 5 reps DB Pull […]

Jun 23rd, 2020

Comments: Comments Off on Hero WOD – “McGhee”
Category: Uncategorized
Read More

Hero WOD – “McGhee”

Warm Up 2 Rounds 1 min on 15s off Step Ups* Banded Push Ups Lateral Up and Over the Box Banded Good Mornings **2nd Round Box Jumps Mobility Box Hamstring Rolling Banded Calf and Hamstring Stretch   Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during […]

Jun 22nd, 2020

Comments: Comments Off on Member Spotlight – Sharon Sage!
Category: Uncategorized
Read More

Member Spotlight – Sharon Sage!

Member Spotlight – Sharon Sage! We are so excited to have Sharon in the CFS Member Spotlight! Sharon is such a hard worker and the progress she has made and continues to make shows it! She is always setting goals for herself and putting in extra work to achieve them. Over the years Sharon has […]

Jun 21st, 2020

Comments: Comments Off on Swing And A Miss
Category: Uncategorized
Read More

Swing And A Miss

Outdoor Fitness at CFS – Register through the ZenPlanner App.  We have suspended Thursday-Sunday Zoom WODs moving forward. Warm Up 6 Minute AMRAP 10 Lateral Up and Over the Box 10 Push-ups with Toes on the Box 10 Double Crunches on Box 10 Russain Swings Kettlebell Midline 2 Rounds 1 Minute Work:15s Rest Sit-up with […]

Jun 20th, 2020

Comments: Comments Off on Saturday Speed Sesh
Category: Uncategorized
Read More

Saturday Speed Sesh

Outdoor Fitness at CFS – Register through the ZenPlanner App.  We have suspended Thursday-Sunday Zoom WODs moving forward. Warm-up 2 Rounds 50s on 10s off Row Hang Muscle Snatch Single Unders* *Second round perform Double Unders Then. 5 Inchworms 10 Dive Bomber Push Ups 20 Alt Downward Dog Toe Touches WOD 1000m Row 100 Double […]

Jun 19th, 2020

Comments: Comments Off on Friday Chipper
Category: Uncategorized
Read More

Friday Chipper

Outdoor Fitness at CFS – Register through the ZenPlanner App.  We have suspended Thursday-Sunday Zoom WODs moving forward. Warm-up 2 Rounds 10 Burps 15 Weighted Hollow Rocks* 10 Single Leg Touch Downs** 15 Box Jumps with step down *Scale to no weight or add weight second round. Can use a change plate or kettlebell **Scale […]