by CFS | Jul 11, 2017 | News
Warm-up Coach’s choice WOD prep Build to a max difficulty single rep Handstand Push-up. Deficit using plates, Bands on rig, Box, Elevated on wall using ab-mats or plates. WOD “It Takes two to Tango” Teams of 2 AMRAP 16 Cal Bike (15, 10) 10 Abmats 5...
by CFS | Jul 11, 2017 | Kids & Teens WOD
Warm-up Coach’s Choice WOD prep Toe 2 Bar WOD AMRAP 12 (kids 10) Row 200m 12 Burpees over rower 8 Toes to Bar Post WOD Game!
by CFS | Jul 10, 2017 | News
Warm-up Coach’s choice WOD prep Build to heaviest wod weight. WOD Four Wheel Drive AMRAP 4 12 Front Rack Step Back Lunges (95, 65) 400 M Run Max Burpees over the bar Rest 4 Minutes AMRAP 4 10 Front Rack Step Back Lunges (115, 80) 400 M Run Max Burpees over...
by CFS | Jul 9, 2017 | Kids & Teens WOD
Warm-up Coach’s Choice WOD prep Deadlifts WOD 5 Rounds Run 200m 8 Deadlifts 6 Box Jumps 1 Wall Climb Post WOD Mobilize!
by CFS | Jul 9, 2017 | News
Warm-up Coach’s choice WOD prep Thruster & Pull-ups WOD This will be done in 2 heats. Fran (8 minute cap) 21-15- 9 Thruster (95, 65) Pull-ups *Scale load as needed. You should be able to get your thruster sets done in 2 sets or less. Pull-up option: 1....
by CFS | Jul 8, 2017 | News
Warm-up Coach’s choice WOD prep Build to your wod weight dead lift. WOD 2 rounds for time Run 800 meters 10 deadlifts(315,210) Run 800 meters 50 sit-ups Option 2: 2 rounds for time Run 800 meters 10 deadlifts(255,175) Run 800 meters 50 sit-ups *If suggested...
by CFS | Jul 7, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements. WOD Happy Hogan Teams of 2. One athlete works while the other rests. 100 Cal Bike 50 Hang Power Snatch (95,65) 10 Rope Climbs(15ft) 100 Cal Bike 50 Hang Clean & Jerks (115,75) 10 Rope Climbs(15ft) *The load...
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