Month: January 2012

Sweatshirt Pre Order

If you are interesting in getting one of the new CFS Hoodies than sign up on the events board. If you’re not sure what size there is a sample by the whiteboard. We’ll be placing the order at the end of the week.  We will be ordering Hoodies not zip ups show in the pic …
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Tuesday 1/31/12 WOD

Place your Paleo Meal Delivery before 3pm today by sending an email to  Option 1a 20min to find a heavy Hang Power Clean/Power Clean Option 1b Every minute on the minute for 10 minutes, perform push-ups and sit-ups.  Choose a rep scheme that allows you to complete all reps for the entire 10 minutes. Rep scheme …
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Monday 1/30/12 WOD

Place your Paleo Meal Delivery before 3pm today by sending an email to  Part I Back Squat 1×8 @ 60%1×5 @ 70%1×3 @ 80%1×2 @ 85%1×2 @ 90%1×1 @ 95% Part II Option #1 15min AMRAP (w/ a partner) 12 Swings 53/356 Strict Press 115/65, 95/55, 75/45 Option #2 5 Rounds 12 Swings 70/446 HSPU …
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Sunday Coach’s Corner

The ankle is connected to the shoulder bone…by Felipe Polanco I’m sure we all remember this song as a kid that taught us all of the joints in the body and how they’re all connected.  However, if we taught it as the title reads, it’d be a VERY short lesson on human bones.   My …
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Saturday 1/28/12 WOD

12min AMRAP 10 OH Walking Lunges 45/2510 Swings 53/3510 Pull Ups I think Les was that child that tied a cape around his neck and jumped off the roof.  Keep trying Les! 


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