by CFS | Jun 5, 2017 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Front Rack Lunges WOD 22-16-10 Front Rack Lunges Abmats 2x Speed Steps or Double Unders When completed Run 400 M Post WOD Game!
by CFS | Jun 5, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements Wonder Twins WOD Teams of 2. 1 partner completes a full round then the other partner goes. AMRAP 20 20/15 cal bike 15 Ab-mat sit-ups 10 hang power snatches(75,50) Option 2: AMRAP 20 20/15 cal bike 15 Ab-mat...
by CFS | Jun 5, 2017 | Kids & Teens WOD
Warm-up Coach’s choice Wod prep Hang Power Clean Wod 3 Rounds of “Cindy” 15 Hang Power Cleans rest 1 minute 2 Rounds of “Cindy” 10 Hang Power Cleans rest 1 minute 1 Round of “Cindy” 5 Hang Power Cleans Post Wod Roll for 5...
by CFS | Jun 5, 2017 | News
Congratulations to John Downs, May Athlete of The Month! Let’s get to know John a little better with some questions below. When and how did you get started with us? I started about 3.5 years ago…in the old box. One of my buddies owned a box in...
by CFS | Jun 4, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD “Cindy Full of Grace” 3 Rounds of “Cindy” 15 Clean & Jerks (135,95) rest 1 minute 2 Rounds of “Cindy” 10 Clean & Jerks (135,95) rest 1 minute 1 Round of “Cindy” 5 Clean & Jerks...
by CFS | Jun 3, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD 200 speed steps 50 wallballs (20, 14) 25 target burpees (8 in. above reach) 50 wall balls 200 speed steps Option 2: Scale the load of the wall ball as needed Post WOD...
by CFS | Jun 2, 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...
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