As one chapter comes to an end, a new one begins. This has been a long time coming and we couldn’t be more excited to finally welcome the addition of Sarah Radford to our head coaching staff! Sarah showed up out of nowhere at CFS one 530am morning about a year ago. I remember initially […]
Indoors Primarily Warm-up 6:00 Clock -12/10 Cal Row -10 Burpees over the rower -10 Prone Swimmers -10 Burpees over the rower -12/10 Calorie Row *In any remaining time Down Dog Stretch Mobility Shoulder Stretching Midline Alternating Tabata 1 Alt Single Leg v-ups Bicycle Abs Rest 1 minute Alternating Tabata 2 Abmat Sit-ups Plank Hold WOD […]
Outdoors Primarily Warm Up 400 M Run Then EMOM 6 -5 Muscle Snatch From each position -20 Lateral Up/Overs -10 Sotts Press (use PVC or BB for capable athletes) Mobility World’s Greatest Stretch on the Box Overhead Lat Stretch on the box Strength E2MOM14 Snatch High Hang Mid Hang Floor WOD 3 Rounds 400m Run […]
Outdoors Primarily Warm-up 3:00 Jump Rope -Coaches call -Singles -High knees -Alternating feet -Butt kickers -Double unders or attempts Then 2 Rounds :40 Work/ :10 Rest and Rotate -SA Alternating Russian Swings -SA KB Thruster Right Arm (coaches call out first 5 with pause at the bottom) -SA KB Static hold overhead Right Arm -SA […]
We opened up an 8am class today to beat the heat…come on in! Outdoors Primarily Warm Up 400M Run Then Coach led through first round 2 Rounds -5 Negative Push-Ups (3-5 second count on the way down) -10 Weighted Hollow Rocks -10 Lunges with Overhead KB Lock Out Right Side -10 Lunges with Overhead KB […]
Weekly Benchmarks! Our google calendar is up and running! Each week you can view the Strength and/or Benchmark as well as if the WOD is primarily Indoors or Outdoors, for the upcoming Saturday – Friday. Don’t worry we don’t give too much away. We’d like to be prepared for the unknown as much as possible. […]
Weekly Benchmarks! Our google calendar is up and running! Each week you can view the Strength and/or Benchmark as well as if the WOD is primarily Indoors or Outdoors, for the upcoming Saturday – Friday. Don’t worry we don’t give too much away. We’d like to be prepared for the unknown as much as possible. […]
Warm Up EMOM 6 1. 20 Lateral Up & Overs 2. 20 Russian Swings 3. 20 Box Crunches Mobility Calf Rolling & Stretching Couch Stretch with the Box Accessory EMOM 12 1. Bulgarian Split Squat 10 Reps Right 2. Bulgarian Split Squat 10 Reps Left 3. 10 DB Pull Overs- back supported on the box […]
Warm-up Run 1 Loop Then: 2 Rounds :45 on/:15 off -Jump Rope -Burps -Banded Tricep Extension Mobility Banded Tricep Stretch Banded Hamstring Stretch Strength EMOM6 2 Strict Press EMOM6 3 Push-press WOD 30 Burpees 600m Run 150 Double Unders 600m Run 30 Burpees Level 3 – 100 Double Unders Level 2 – 50 Double Unders […]
Warm Up 5:00 Clock -200M Run -5 Goblet Squats with Press Out -12 Bandy Rows In Remaining Time Complete Banded Good Mornings Then 2 Rounds -10 Bandy Pull Aparts -10 Bandy Side Steps Overhead in Each Direction -10 Banded Kickbacks Mobility Kettlebell Quad/Adductor Mash Strength E2MOM14 Back Squat – 3 Reps WOD E3MOM18 12|10 Calorie […]