THURSDAY 12.29.2016 WOD

OPTION 1: Active Recovery After the Group Warm Up perform in order: A. Foam Roll / Lacrosse Ball for 10 Minutes B. Row Bike or Jog at a conversational pace for 10 Minutes C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of: 10 Pushups 10 Air Squats...

WEDNESDAY 12.28.2016 WOD

Christian enjoying the snow in Lake Tahoe WARM UP: Row or Bike :90 2 RNFT 10 Deadbugs 10 Glute Bridges 10 Russian Swings 1 RNFT 20 R & L Clam Shells Hip MOB PART 1: FITNESS: Back Squat 5-5-5-5-5-5 build up across sets to find a challenging 5 rep SPORT: Back Squat...

TUESDAY 12.27.2016 WOD

WARM UP: 2 RNFT 150m Row 1 Wall Walk with :10 hold 2 Inchworms 5 Pushup Plus + 5 Pushups Y-T-W with small plates 1 RNFT with Empty Barbell 5 Strict 5 Push Press 5 Push Jerk Thoracic MOB 1 RNFT with Empty Barbell 5 Strict 5 Push Press 5 Push Jerk PART 1: FITNESS/SPORT:...

MONDAY 12.26.2016 WOD

REMINDER – 9, 10, and 11am classes ONLY WARM UP: Group 1 – Jump Rope :90 Group 2 – Row :90 Hip MOB 1 RNFT with PVC 10 Pass Thrus 5 OHS 5 Pass Thrus in Bottom Squat Position 10 Prisoner Walks in OHS Position Thoracic MOB 1 RNFT with Empty Barbell 5...

SUNDAY 12.25.2016 CHRISTMAS

Merry Christmas from the CFS family to yours! I heard the bells on Christmas day. Their old familiar carols play, And wild and sweet the words repeat, Of peace on earth, good-will to men! ~Longfellow Enjoy this time with your family and friends and we will see you all...