Coach Phae and Family getting there workouts in !
DON’T FORGET MEMBERS IF YOU WANT TO SIGN SOME
EQUIPMENT OUT PLEASE LET ME KNOW!
BIG THANK YOU FOR SUPPORTING CFSS
For some incentives due to closure:
- We will run classes over future holidays to make up for the closure.
- We will continue to put out a home workout daily on the website.
We have adding a sign up sheet for members can sign out 2 pieces of equipment to pump up their HOME WODS the coaches have created. Please call, text or email me about signing out equipment or your thoughts about the closure and possible re-opening.
- We will also be running a few small fun in-house competitions with goodies as a little extra to show our appreciation of your patience and understanding at this time!
IF YOU DON’T HAVE A KETTLEBELL, LOOK AROUND FOR
ANYTHING HEAVY… EVEN A ROCK !
THIS IS A GREAT EXAMPLE OF
USING 1 KBELL ONLY ! VERY VERY LITTLE EQUIPMENT
PLEASE SEND ME YOUR WORKOUTS SO I CAN POST ?
We have used this as a warm up before but today it’s your WOD!
5 rounds or 25 minutes.
After every round
Do 20 D/U or shadow skip for 50 if you don’t have a rope.
10 Ground to Overhead , use back pack or any heavy object at home
8 Overhead Kneeling , up up down down
8 Per side back lunge with side turn
6 burpees rolls … fun fun
Finisher work up to 5 min
Hollow rock Challenge …. Pick your level!