INDOORS Warm Up 6 Rounds 20s Work|10s Rest Bike – Increasing Intensity -1 Min Rest- 6 Rounds 20s Work|10s Rest Alternating -Single Leg V Ups -Muscle Cleans and Strict Press *Rd 1 – High hang, Rd 2 – Mid Hang, Rd 3 – Mid Shin Mobility Shoulder Rolling Banded shoulder Stretch Strength E2MOM14 Clean and […]
Midday Classes will be held OUTDOORS where temps allow Warm-up 400M Run -Then- Dynamic Drills Through Boxes -High Knees -Butt Kickers -Lateral Shuffle Throughs -Bear Crawl -Box Jumps Mobility IT Band Rolling Hamstring Stretching Calf Stretching Accessory – Glute and Midline Activation 3 Rounds 15 Weighted Glute Bridges 15 Supermans 1 Minute Plank Hold WOD […]
Midday Classes will be held OUTDOORS where temps allow CFS Holiday Party! The Countdown is on!! Warm-up 14 SA KB Front Squats* 14 Single Leg Box Touchdowns* 14 Single Leg KB RDL* 14 Y’s 12 SA KB Push Press* 12 Bulgarian Split Squats* 12 Russian Swings 12 W’s 10 SA KB Thrusters* 10 SA Front […]
INDOOR Strength. OUTDOOR WOD. Do not park in the lot Warm-Up In 2:00 100M Run -60 Singles In the remaining time Plank Hold :30 Rest In 2:00 -100M Run -30 Double Unders or 60 Singles In the remaining time active squat hold Mobility Quad Rolling Strength E2MOM12 Back Squat 3 Reps WOD 3 Rounds In […]
Indoor/Outdoor where temps allow Please do not park in the lot November Clothing & Food Drive! For the month of November we will be collecting food and clothing for the Pine Street Inn! The Pine Street Inn needs new clothing the most as we approach winter and cold weather, but food donations are also welcome […]
INDOORS Warm Up With Mini Bands 2 Rounds 10 Glute Bridges 10 Bicycles per side* 10 Superman** 10 Front Squat *Band around mid foot **Band around wrists Mobility Hamstring Stretching Strength E2MOM12 Deadlift 1. 3 Reps @ 75% 2. 3 Reps @ 80% 3. 3 Reps @ 80% 4. 3 Reps @ 85% 5. 3 […]
OUTDOORS where temps allow – please do not park in the lot. Today we honor all those who have served and sacrificed for our country. Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North […]
INDOORS Warm Up 10|8 Cal Bike Easy 10 Lunges 10 Pike Push Ups 10|8 Cal Bike Moderate 10 Goblet Lunges Max Effort Dip Lockout Hold* 10|8 Cal Bike Hard Effort 10 Goblet Split Squats** 10 Push Ups *Can scale with a toe spot **5 Each Side Mobility Shoulder Rolling Banded shoulder Stretch Accessory With a […]
INDOORS Warm-up 2:00 Jump Rope On Coach’s Call 2 Rounds 30s Work|15s Rest -Toes To BB -L Hang on Pull-Up Bar* -BB High Pull – Rotating Through High Hang/ Mid Hang/ Mid Shin -Sotts Press *Round 2 – SL Strict TTB Mobility IT Band Rolling Shoulder Rolling Strength E2MOM12 3 Position Snatch -High Hang -Mid […]
WOD OUTDOORS where temps allow – please do not park in the lot CFS Holiday Party!!! Join us Saturday December 4th for a celebration of the year! Our annual holiday party is back and we can’t wait to hang out with you all! It’s been another crazy year! This community has been an amazing support […]