Monthly Archives: April 2015

WOD – 104.1 –

Skill/Strength Warm up all these fun moves WOD 1 Round for time…or 25 minutes, whichever comes first 50 Reps of a certain DB movement (30/15) Rx+(35/20) – Always a crowd favorite 50 Jumping Pullups 50 KB Swings (53/36) 50 Alternating DB Box Step Ups (20/16″) (30/15) Rx+(35/20) 50 Hollow Rocks 50 AbMat Sit-ups 50 Good Mornings […]

WOD – 81.9 ReTest –

Skill/Strength  Soft Tissue – Calfs – Quads – Hips (8 min run time) -Calfs on a KB – Mashing & Flossing -Quad on Lax Ball – Mash & Floss -Piriformis & Glut on Lax Ball – Just Mash WOD – 81.9 ReTest -  5 min AMRAP x 3 sets – 5 min rest 500/400 meter […]

WOD – 104.7 –

Skill/Strength Review the Low Hang Power Clean and Hollow Rocks WOD 4 Rounds for time 250 meter Run 25 Low Hang Power Cleans (95/65) 25 Hollow Rocks   Scores from Friday

WOD – 104.8 –

Skill/Strength Quad Stretch on Bench Hamstring Stretch w/ Band WOD 4 Sets – Each Set As Fast As Possible – 2 Min Rest b/w Sets 50 Alternating Walking Lunges 50 Air Squats 50 AbMat Sit-Ups

The Team Kolgan fundraising WOD

I have known Kolgan since we started offering our Kids class every Saturday and we instantly became best friends.  Come in and support a cause that is special to someone who is special to CFS.  Kolgan and his mom Michele will be at EVERY class today to cheer you on and give out a fist pounds. […]

WOD – 105.1 –

HA!!! I can call ’em.  Becky won her own Birthday WOD.  Great work!!! Skill/Strength Muscle Up Technique work – 10 min run time WOD 4 Stations – 1 min work per station – 15 sec transition time – 4 Rounds Station 1 – Muscle Ups (1 Rep = 10 Points) or Pull-Ups (1 Rep = […]

WOD – ReTest – 77.2 –

Well we had so much success yesterday…lets to it again. This one visits us from May 6th 2014…lets see what 1 year of training has done to this bear Skill/Strength Three Options #1 – 5 min of Kipping Pullup Skill work for those who think they could benefit #2 – 5 min Lax Ball Mashing […]

The Official CFS Triathlon

Skill/Strength All you non-runners, make sure to take a lax ball to your lower leg during the warm-up.  This includes the front, back and sides of your lower leg as well as the bottom of your foot. Lax Ball to the chest/shoulders/lax – HARD! WOD – The Official CFS Triathlon 10 min AMRAP – Rowing (meters) […]

WOD – 103.1 –

Skill/Strength Burpees WOD 30 min AMRAP Burpees   This workout is simple.  We are going to do burpees for 30 min straight on this wonderful April Day.   Scores from Tuesday

WOD – 103.2 –

Skill/Strength Running Drill Warm Up – Coaches Choice WOD 5 Sets – 2 min rest b/w Sets 30 DB Walking Lunges (35/20) Rx+ (45/30) 250 meter RUN!!! (Stop Sign and Back)   Scores from Wednesday