ROW, SKI & BIKE 1 DAY SEMINAR (9am – 3pm) This course covers efficiency on the C2 Row, Ski, and Bike Erg. The specialists coaching won’t just show you ‘how’ to move efficiently but They’ll prove to you ‘why’. Join this engaging 1 day seminar where you’ll learn all about; efficient technique, setup, common mistakes […]
Warm-Up Coach’s Choice Strength E3MOM15 Back Squat 5 Reps Straight Sets WOD 5-10-15-20-15-10-5 Kettlebell Swing 2|1.5 Box Jump Over Level 2- 1.5|1 Level 1- 1|0.75
Annual CFS Bar Crawl! – Saturday August 7th -Start time 3PM Join us for our second event of the summer! We’re bringing back the CFS Bar Crawl and we’d love for you to join us! You can find the itinerary below. Stop in at any point and stay for as long as you like. All […]
Attention – Please do not run in the bike lane. You take the risk of being run over and flipping an innocent biker over the handlebars. Warm-Up 400M Run -Then- 2 Rounds 5 90/90 External Rotation 5 Snatch High Pull from each position 5 Arch To Hollow Press 5 Front Squat with 3 second Pause […]
Annual CFS Bar Crawl! – Saturday August 7th -Start time 3PM Join us for our second event of the summer! We’re bringing back the CFS Bar Crawl and we’d love for you to join us! You can find the itinerary below. Stop in at any point and stay for as long as you like. All […]
Mobility Class Tonight at 7pm Warm up 12-9-6 Cal Bike Scap Push-Ups* Front Squats *Round 2 – Wall Scap Push-Ups Mobility Trap Mash Skill Handstand Push-ups Strength E2MOM14 1 Clean and Jerk (Squat Clean|Split Jerk) @80-90% Building WOD 21-15-9 Hang Squat Clean 115|75 Handstand Push-ups Calorie Bike Ladies Cals 16-12-6 Schwinn Cals = 30-22-15 Ladies […]
Warm-up Partner A: 200m run Partner B: Burpees over the Sandbag -Switch- Partner A: 200m run Partner B: Sandbag Front Squats -Switch- Partner A: 200m run Partner B: Sandbag Hang Clean and Press -Switch- Mobility Calf Rolling and Stretching WOD (20 minute cap) “GI JOE” 400m Sandbag Run 4|3 20 Overhead Squats 95|65 20 Toes […]
We are constantly aiming to grow and become more visible to the public – in order to do this public reviews are SO important!! So many people reference Google Reviews when searching for a gym and we want to be high on the search list to bring as many new faces in the doors of […]
Warm-Up Coach’s Choice Strength EMOM10 Hang Power Clean 2 Reps WOD 5 Rounds 100m Farmer’s Carry 2|1.5* 10 Box Jump Overs 15 Sit-ups *KB in each hand Level 2- 1.5|1 Level 1- 1|0.75 *Partner up and share the kettlebells. Athletes can start on different stations.
Attention – Please do not run in the bike lane. You take the risk of being run over and flipping an innocent biker over the handlebars. Warm-up 6:00 Agility ladder -High Knees -Side Shuffles -In and Out -Plank walks -Hop scotch Ect.. WOD At 0:00 600m Run 15 Shoulder to Overhead 135|95 25 Wall Balls […]