THURSDAY 3.29.2018 WOD

PART 1 “MEAT & POTATO” (Goal-Get SWOL) 4 Rounds NFT 5 Tempo Bench Press @ 3211 12-20 DB Reverse Fly’s 12-20 DB Skull Crushers 4 Rounds NFT 8 R/L Weighted Lunge Squats 12-20 Barbell Bicep Curls 20 Weighted Windshield Wipers Or 4 Rounds 20 Push-Ups 20 Alt Renegade...

GET TO KNOW YOUR COACH – NICK

1. What brought you to CFS? I was brought to CFS by a friend. I was training at a regular gym doing day to day basic bodybuilding and calisthenics with a couple of functional workouts a month. He asked me to do on ramp program with him and I agreed and stopped other...

WEDNESDAY 3.28.2018 WOD

PART 1 FITNESS/SPORT 4 RNFT 8-12 Supinated Barbell Rows 20 Alt Weighted DB Cossack Squats Accumulate :30-:60 Sec Seated L-Sit PART 2 “FOX & THE HOUND” (Goal-Communicate and Breathe through movements) FITNESS (W/ A PARTNER BREAK IT UP HOWEVER SEE FIT) 20 Min AMRAP...

TUESDAY 3.27.2018 WOD

PART 1 FITNESS/SPORT 4 Min EMOM 1 Hang Power Clean + 1 Power Clean + 1-3 Push Press 1 Min Rest Every 2 Mins for 8 Mins SPORT – 1 Power Clean + 1 Split Jerk FITNESS – 1 Power Clean + 1-5 Split Jerks PART 2 “KROG” (Goal-Push Yourself, DON’T HOLD BACK)...

OPEN 2018 REFLECTIONS

A message from Coach Johnnie about the 2018 OPEN: Hey everyone, with the Open just wrapping up, take a minute to reflect on the success you had this year. Take note of your personal records and all your accomplishments. Maybe the Open made you do a new movement, or...