by CFS | Aug 22, 2017 | News
Warm-up Coach’s choice WOD prep Ring Rows WOD Albatross 5 Rounds for Time 12 Ring Rows (Rx is shoulders directly under rings with arms straight with your back 1 inch off the floor.) 15 M Burpee Broad Jump Cal Bike (24,16) 30 Abmats *Scale foot position on ring...
by CFS | Aug 21, 2017 | News
D.T. Warm-up Coach’s choice WOD prep Thrusters Build to a heavy 3 WOD Backlash 8 Minute Ladder 3 Ring Dips 3 Thrusters (135, 95) 6 Ring Dips 6 Thursters Add 3 reps every round Post WOD Lax ball on traps for 2 minutes each side....
by CFS | Aug 20, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Strict Pull-ups WOD 800m run then 20-14-8 Push-ups Kettle bell goblet lunges Pull-ups Then 800m Run Post WOD mobilize!
by CFS | Aug 20, 2017 | News
Warm-up Coach’s choice Pre WOD Dead Stop Dead lift 3,3,3,2,2 Deadstop Deadlifts Not only are deadlifts awesome for adding lower and mid-back strength, they’re also a great way to improve overall force production and develop max strength. Adding a...
by CFS | Aug 19, 2017 | News
Warm-up Coach’s choice WOD prep Bench press 15.10,5,10,15 WOD Catch and release AMRAP 10 3 Calorie row, 3 Hand release push-ups 6 Calorie row, 6 Hand release push-ups 9 Calorie row, 9 Hand release push-ups ……climbing by 3 reps…… Post Wod Lax ball pecs 2 minutes...
by CFS | Aug 18, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Swings and Things 5 rounds: In 90 seconds complete: 5 KB swings(70,53) 10 Toes to Bar Max wall balls in remainder of time.(20,14) Rest 1 Minute between rounds. *Score is your total wall balls for all 5...
by CFS | Aug 17, 2017 | News
Warm-up Coach’s choice WOD prep Prep the power snatch to wod weight. WOD: “Brandy” 1 rounds 30 power snatches(75,50) 30 Burpees over the bar Then 1 rounds 25 power snatches(95,65) 20 burpees over the bar Then 1 rounds 20 power snatches(115,75) 20 burpees over...
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