by CFS | Aug 11, 2017 | News
Ken Warm-up Coach’s choice WOD prep Prep Barbell Movements WOD Day Tripper 2 Rounds 20 Front Rack Step Forward Lunges (135, 95) 400 M Run 25 Push Jerks (Same) 400 M Run 30 GHD Sit-ups (45 Abmat-sit-ups) 400 M Run *Athletes may perform GHD sit-ups if they do them...
by CFS | Aug 10, 2017 | News
Beth down and dirty at the Spartan! Warm-up Coach’s choice WOD prep Muscle ups WOD Nasty Girls 3 Rounds for time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135,95) Option 2 3 Rounds for time 50 Air Squats 7 Burpee chest to bar pull-ups. 10 Hang Power...
by CFS | Aug 10, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Deadlift WOD 400 M Run 15 Deadlifts 3 Rope Climbs 300 M Run 12 Deadlifts 2 Rope Climbs 200 M Run 9 Deadlifts 1 Rope Climb Post WOD...
by CFS | Aug 10, 2017 | Kids & Teens WOD, News
The Kids & Teens revised fall schedule will begin on September 1st. Mondays: 4:30pm Kids Ages 8-10 5:30pm Middle School & Teens Tuesdays: 4:30pm Kids Ages 5-7 Wednesdays: 4:30pm Kids Ages 8-10 5:30pm Middle School & Teens Thursday: 4:30pm Kids Ages...
by CFS | Aug 9, 2017 | News
Warm-up Coach’s choice WOD prep Bench Press 8,7,6,5,4 *Run an easy 100m between sets. WOD With a partner complete 5 rounds each of the following: 5 DB man makers (50,35) 100m sprint *1 partner completes a full round while the other rests. *Scale loads as needed....
by CFS | Aug 8, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Hang Power Cleans WOD 3 Rounds 50 air squats 15 hang power cleans 10 burpee pull-ups Post WOD game!
by CFS | Aug 8, 2017 | News
The 5:30pm crew! Warm-up Coach’s choice WOD prep Strict Chest To Bar Pullups 10,10,10 WOD Double Dip 100 Double Unders Then 3 Rounds 20 Alternating KB Snatches (53, 35) 15 Toe 2 Bar Then 100 Double Unders Post WOD Roll Calves on kb for 4...
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