News: Effective November 2nd, everyone (including myself) is going to ENTER through the Last door. There are cubbies in the changing room where you will be able to REMOVE/Change your shoes before walking into the box. The BLACK cubbies are for you to store anything you want to leave and claim that cubby as yours. […]
Rower Air Squats/V Ups Burpees/AMBAT Sit Ups Box Jumps/Mountain Climbers KBS/Plank Rower Tabata
Shoutouts: Monica K Bday, Francis L Bday Over the weekend: Justin 4 year anniversary -10/31. Terri T Bday – 10/31 Box News: We will be starting an 8 week Strength and Olympic WeightLifting Program in November. Spots are limited. (The rest of October is Free still) Total of 15 classes over 8 weeks, Tuesdays and Thursdays Best […]
Skill: Back Squat % Work (10, 8, 8, 6, 6) %55, 70, 75, 80, 80% (week 1) (0:00, 2:30, 5:00, 7:30, 10:00) WOD: 20 Min AMRAP 30 Wall Balls (20/14) 20 Weighted Crunches (45/25) 10 Deadlifts (225/185) Box News: On Friday, October 30th, CFS will host it’s HalloWOD at 5:45pm. The other classes (5:30am and 4pm) […]
Skill: 2 Pull Rope Climb Challenge WOD: 5 Round Ladder 50 Double Unders (+25 every round) 16 Alt Pistols (1 for 1) (+2 every round) 5 Rope Climbs (-1 every round) 1 Min Rest 25 min cap 50,16,5 75,18,4 100,20,3 125,22,2 150,24,1…time Shoutouts: Amanda K Bday, Wilfredo and Jonathan D. 1 Year Anniversary Box News: On […]
Skill: Push Jerk WOD: 10RFT 5 Bar Muscle Ups (Mod: Less Muscle Ups, Banded Muscle Up, Strict Pull Ups, Strict with bands, TRX Rows) 10 Push JERKS (55% of 1RM) 15 Lateral Bar Over Burpees 35 Min Cap Box News: On Friday, October 30th, CFS will host it’s HalloWOD at 5:45pm. The other classes […]
Skill: Front Squat % Work (10, 8, 8, 6, 6) %55, 70, 75, 80, 80% (week 1) (0:00, 2:30, 5:00, 7:30, 10:00) WOD: For Time 400 Meter Run 10 OHS (95/65) 400 Meter Run 10 OHS (add 5-10#) 400 Meter Run 10 Power Cleans (add 5-10#) 400 Meter Run 10 Front Squats (add 5-10#) 400 Meter […]
Rope Slam Hip Band Walk Shoot Throughs Goblet Squats Wall Sit or Handstand Hold Slam Ball Over Shoulder TRX Row Sprints Rower Burpees 30:25 1x 30:20 2x 20:20 2x
Skill: The Kip WOD: EMOM and For Time EMOM for as long as possible or up to 10 minutes of 6DL (185/135) 12 Toes to Bar *Record what you completed move into 10RFT of: 10 HRPU 10 Wall Balls (20/15*) 10 Slam Balls (50/30) 2 Muscle Ups (no mod for this) (muscle up or nothing) (attempts […]
Strength: Back Squat, 6×1, every 2 min, (Start at 80% and work your way up) WOD: AMRAP and 3RFT 12 Min AMRAP of: 30 OHS (95/65) 40 Double Unders 10 BJ (30/24) 3 Min Rest 3RFT: 50 Air Squats 400 Meter Run 12 Min cap Box News: If you have not done so yet please […]
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