by CFS | Jul 26, 2017 | News
Warm-up Coach’s choice WOD prep Push Jerk Build to a perfect 3 WOD Match Box 3 Rounds 15 Shoulder to Overhead (135,95) 15 Box Jump Overs (30, 24) 15/ 12 Calorie Bike Option 2: 3 Rounds 15 Shoulder to Overhead (115,75) 15 Box Jump Overs (24, 20) 15/ 12 Calorie...
by CFS | Jul 25, 2017 | News
Warm-up Coach’s choice WOD prep 5×5 Back Squat Build up to your working weight and completes the same weight for 5 sets of 5 reps. You should be thinking about 75 to 80% of your 1rm. WOD Double Tabata 16 rounds of 20 seconds of work and 10 seconds of rest....
by CFS | Jul 25, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Back Squat WOD 3 Rounds 1 Minute Max Slam Balls to shoulder 1 Minute burpee Broad Jumps (6, 4) 1 Minute Abmats 1 Minute Air Squats 1 minute rest Post WOD...
by CFS | Jul 24, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Pyramid 500 (35 minute cap) 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps pull-ups 2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2 reps push-ups...
by CFS | Jul 23, 2017 | News
Warm-up Coach’s choice WOD prep Hang Power Snatches Buile to a heavy Single from above the knee WOD Buffalo Chicken 30 Front Rack Step Forward Lunges (75,50) 20 Hang Power Snatches (same) 100 Double Unders 20 Hang Power Snatches (same) 30 Front Rack Lunges...
by CFS | Jul 23, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Push Jerk WOD 30 Cal Row 21-15-9 Push Jerk Toes to Bar then… 30 Cal Row Post WOD Mobilize
by CFS | Jul 22, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Feast or Famine With a running clock Teams of 2. 1 person works while the other rests. Break up the reps how ever you like. Start with 800m sand bag run together (50,35) Then AMRAP 10 Hang Power Cleans (115,...
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