by CFS | May 31, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Kettlebell Swings WOD 27-21-15-9 Kettlebell Swings Abmats 3 Line Shuttle Sprint After Each Round Post WOD Mobilize!
by CFS | May 31, 2017 | News
Warm-up Coach’s choice WOD prep Rope Climbs WOD Teams of 2 one person works while the other rests. 3 Rounds for time 80 Back rack reverse sandbag lunges (50, 35) Cal Bike (70, 50) 6 15′ Rope Climbs (Rx+ Legless rope climbs) *Scale KB...
by CFS | May 30, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Speed Steps Max 2 Minutes WOD Triple Tabata Alternate movements Speed Steps Overhead Plate Lunges Pushups Post WOD Game!
by CFS | May 30, 2017 | News
Warm-up Coach’s choice WOD Hang Power Clean (work to a heavy 3) 3,3,3,3 Split Jerk (work to a heavy 3) 3,3,3,3 Power Clean (work to a heavy 3) 3,3,3,3 Post WOD Lax ball upper hamstring sitting on a box 2 minutes per...
by CFS | May 29, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Overhead Squat WOD 3 Rounds 400 M Row 10 Toe 2 Bar 15 Overhead Squats (perfect form) Post WOD Game!
by CFS | May 29, 2017 | News
Warm-up Coach’s choice WOD prep Rowing technique WOD Seven 2 minute rounds with 1 minute rest between rounds 2 minutes of work 10 ab-mat-situps With remaining time max cal row. rest 1 minute 2 minutes of work 15 ab-mat-situps With remaining time max cal row....
by CFS | May 28, 2017 | News
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as...
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