SOLD OUT SATURDAY MARCH 14TH BOWLING TIME

7 Teams of 4 will be compete for the title of “Best Exercising Bowlers”. Hilarious fun guaranteed. $30 gets you shoes and 2 hours on the lanes. Click Here to Register Online limited spots available first come first...

SUNDAY MARCH 1ST CONTINUING EDUCATION

Special guest Josh Heenan of Moore Physical Therapy returns to CFS to join us onSunday, March 1st from 1-3pm. Topics include movement dysfunction vs. mobility dysfunction and high volume training risks and how to avoid them. Only 15 spots available! Click here to...

MONDAY 2.23.15 WOD

CLASS WARM UP : 1. YTW Band drills 2. Hip/GLute Prep 3. Track Drills and Coaches Choice of Stretches PART 1: 15-17 MIN 1A. Front Squat – In the time allowed Build to Challenging 3 Rep 1B. DB Push Press – In between Sets perform 5 Sets of 10 DB Push Press...

SUNDAY 2.21.15 WOD

Part 1: work on KB technique 1kb snatch+1windmill+1TGU all one arm then switch Part 2: 5min amrap 7push up 8wallballs 20/14 3min rest 5min amrap 7kB swings 53/35 8box jumps 3min rest 5min amrap 7 airsquats 8burpees 20 DU or OLYMPIC WOD WARMUP: KB Hang Snatch and Full...

SATURDAY 2.21.15 WOD

PART 1: 10 MIN Build to “heavy of the day” in the following complex: 1 Pull + 1 Hang Squat Clean (2 second pause below knee) PART 2: 18 MIN AMRAP With a Partner: 4 Power Cleans @ 75% of PART 1 12 TTB 16 Bar Facing Burpees ADVANCED 185/125 or OLYMPIC WOD...