November 24th, 2010

CFS Coaches Course




This past weekend marked our first ever CFS coaches course. The goal was to continually raise the bar of coaching excellence at CFS. Subjects covered included CFS vision and mission statement, atmosphere, coaching the movements, group solutions and scaling and modifying. It was a great weekend. As usual I said way too much and went way too long, but Casey, Ryan and John were patient with me. We wrapped up each day with a WOD as you can see from the pictures above. I came away from the weekend more inspired and edified than the guys I was supposed to be teaching! We are so fortunate to have such a quality group of individuals leading the way.

All Classes

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

Compare to here.


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.


7 Responses

  1. Press
    140-145-150-155(poor last rep)-155(1 rep)

    Finished 11 rounds of the ladder and stepped out, shoulder tweaking some.

    Ego’s also tweaking a little, effecting form/rhythm I think, need to shove it back in the box. Where’s my stick?

  2. Thanks for putting in the time and effort coaches! The positive atmosphere and most excellent coaching are the biggest reasons CFS rocks! All of you regularly see small things I’m still not (yet) realizing and think will do great.

  3. 12 + 9, LOVE the pull up ladder!

    CFS coaches rule!

  4. 16 rounds + 14 pull-ups
    (PR. Last time I only got 15 rounds)

    Fun WOD. Almost like a game that distracts you from how many pull-ups that you are really doing.

    Happy Thanksgiving CFS peeps!

  5. Tore the skin on both hands a little on the pull-up WOD. I decided to give ‘new-skin’ a try. Wow, does that hurt.

  6. 14 rounds 12 pullups

    Happy Thanksgiving everybody!

  7. I especially like the last picture where all of you look spent..

    Looking good, coaches!!

    Everyone drive safe in the snow.

    Happy Thanksgiving!!

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