Posts Tagged:cfsc


We will have our first Summer Hoover Ball game this Saturday at 8:30 AM!!! Make sure to come on down for a great time. Lets fight through today’s heat wave with this fun AMRAP. 12 Min. AMRAP: 10 Wall Balls (20/16) 8 DB. Snatches (35/25) 6 Power Clean (135/95)


The weekend is almost here. Lets finish with some of our favorite things.   3 Rounds: 6 Clean & Jerks (155/85) 6 Burpees 300m Run


This is going to be a quick one. Lets keep ourselves moving, however DO NOT RUSH THE BACK EXTENSIONS!! Take your time and do them even better than any of your other movements, you want to keep your back injury free. 10 Min. AMRAP: 20 Back Extensions 10 Ring Rows 20 Squats 20 Sit-Ups


Time to double up the chippers!! For a quick refresher on technique check out this four minute video. 15-12-9-6-3 HSPU Burpees 5-4-3-2-1 Deadlifts (185/155)


Lets chalk it up and get this one done. Lets really work on getting into a rhythm. A rhythm on both the pulls up and the pistols. Bonus/brownie points to anyone who can do these two movements UNBROKEN!! 12 Min. EMOM (3RDS): Station 1: 20 Pull Ups Station 2: 14 Pistols Station 3: 100m Run…

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Make sure to bring in your best running shoes!! We will be putting some meters on them. 4 Rounds: 800m Run 20 GHD Sit-Up 20 Double Unders


We will be flexing on some weights today. Lets make sure to keep perfect over head position on the ten overhead squats. 3 Rounds: 10 OHS (95/65) 10 DB. Power Cleans (45/25) 100m Farmer’s Carry (62/35)


We are going to have jumping good time with this tiny chipper! For Time: 100-80-60-40-20 Double Unders 300m Run


This is going to be a sprint!! Make sure to be moving fast if you want to get a good score. 8 Min. AMRAP: 5 Burpees 5 Thrusters (75/55) 100m Run

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