by CFS | May 27, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD One Piece At a Time 4 Rounds: 21/15 Calorie Bike 18 Wallballs (20,14) 15 Kettlebell Swings (53,35) 12 box jumps(24,20) Option 2: 4 Rounds: 21/15 Calorie Bike 18 Wallballs (14,10) 15 Kettlebell Swings (44,30)...
by CFS | May 26, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Rope Climbs WOD 14 Minute Clock Run 800 M (400 Kids) Then Ladder 1 Rope Climb 8 Abmats +2 Burpee Broad Jump (6,4) Each Round, add an additional 2 Burpee Broad Jumps Post WOD...
by CFS | May 26, 2017 | News
Warm-up Coach’s choice WOD prep Work up to a heavy stone to shoulder. WOD Rusty Cage AMRAP 20 15/10 Cal row 10 Burpees 5 Stone to shoulder @ AHAP Post WOD Lax ball scaps 2 min per...
by CFS | May 25, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Stone to shoulder WOD AMRAP 20 15 Cal Row 10 Burpees 5 Stone to shoulder Post WOD Game!
by CFS | May 25, 2017 | News
Warm-up Coach’s choice WOD prep complex 1 hang power snatch 1 over head squat 1 Squat snatch from the floor *15 minutes to Build to wod weight heavier if capable. WOD Folsom 7 Squat snatch(135,95) 11 Ring muscle-ups 100 Double-unders 11 Ring muscle-ups 7 Squat...
by CFS | May 24, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Handstand Kickups WOD AMRAP 10 2 Handstand Kickups 20 Jump Ropes 10 Walking Lunges Post WOD Game!
by CFS | May 24, 2017 | News
Warm-up Coach’s choice WOD prep Prep the bike row and run WOD The Jericho Mile Teams of 2 1 partner works while the other rests on the bike and row. Divide how you like. The sand bag run must be done together handing off the sand bag as you see fit. The wod is...
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