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 […]
Indoors Primarily – Please take note even when it says indoors primarily, warming up outside may make more sense logistically and doors will remain opened for the foreseeable future. Please come dressed and prepared for the unknown and unknowable. Warm Up Fish Game If no Rower – 4 Rounds of 30s hard, 30s easy on […]
Indoors Primarily- Cold Weather Expected Warm-up 5 Minutes of Jump Roping – 5 Burpees, 10 Lunges or 15 Air Squats on the Coaches Call Mobility Calf Rolling Quad Rolling Strength E2MOM12 Box Squat 3 Rep MOD Strength E2MOM12 Front Squat 3 Rep *2 Second Pause in the Bottom Position WOD 15 Hang Squat Clean 135|95 […]
Indoors Primarily Warm Up Coach’s Choice Strength E2MOM12 Thruster 2 Reps* *Taken from the floor WOD 12 Minute AMRAP 20 Wall Balls 20|14 10 Single Arm Devil’s Press 50|35 Level 2- 40|25 Level 1- 30|15 ADV – 70|50