by CFS | Jun 20, 2017 | News
Warm-up Coach’s choice WOD prep Dumbbell Snatch WOD Sgt. Pepper In front of a clock set for 18 minutes: min 0-1 max double-unders min 1-2 max Alt. dumbbell snatches(50,35) Rest min 2-4 min 4-6 max double-unders min 6-8 max Alt.dumbbell snatches(same) Rest min...
by CFS | Jun 19, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Kettlebell Farmers Carry WOD Teams of 2 AMRAP 20 10 x 30 M Farmers carry 100 Jump Ropes 50 Abmats 100 Goblet Lunges 50 Burpees Post WOD Game
by CFS | Jun 19, 2017 | News
Warm-up Coach’s choice WOD prep 15 minutes to prep the dead lift to heaviest wod weight WOD Penny Lane AMRAP 4 40/25 calorie bike 20 Ring dips Max dead lifts (225,150) Rest 4 minutes AMRAP 4 40/25 calorie bike 15 Ring dips Max dead lift (275,180) Rest 4 minutes...
by CFS | Jun 19, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep DB Thrusters WOD 2 rounds for time 400m row 25 DB Thrusters 15 pull-ups Post WOD Mobilize!
by CFS | Jun 18, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Jackie (15 minute cap) 1000m row 50 Thrusters(45,30) 30 pull-ups *Scale load as needed Options for pull-ups: 1. Ring rows 2. Banded pull-ups 3. Jumping pull-ups Post WOD Lax ball scaps 2 minutes per...
by CFS | Jun 17, 2017 | News
Warm-up Coach’s choice WOD prep Power Clean Build to Heaviest WOD Weight. WOD Empty Net AMRAP 4 400m Run 15 Burpees Over Bar Max Power Cleans 135,95 Rest 4 AMRAP 4 400m Run 10 Burpees Over Bar Max Power Cleans 155, 105 Rest 4 AMRAP 4 400m Run 5 Burpees Over Bar...
by CFS | Jun 16, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Front Squats WOD 3 x AMRAP 4 400 M Run (200 Kids) 12 Burpees over Bar Max Front Squats Rest 3 Minutes Teens will add 10 lbs. each round. Kids will stay the same weight throughout. Post WOD...
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