by CFS | Sep 24, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Push Jerk WOD Teams of 2 Complete 100 Double unders 80 Wall balls 60 Push jerks 40 Abmats 100 Double unders Post WOD game
by CFS | Sep 24, 2017 | News
Warm-up Coach’s choice WOD prep Prep the stone to shoulder to WOD weight. WOD Penny Candy EMOM 30 Minute 1 3 Stone to shoulder(AHAP) Minute 2 15 wallballs(20,14) Minute 3 18/12 Calorie bike *Your goal is to get each segment done in 30 seconds to allow...
by CFS | Sep 23, 2017 | News
Warm-up Coach’s choice WOD prep Pull-ups toes to bar WOD Double Dragon 6 Minute Ladder 2 Pull-ups 2 Burpees 2 Dumbbell Box Step ups (50,35) *Add 2 reps every round Rest 3 minutes 6 Minute Ladder 2 Toe 2 Bar 2 Burpees 2 Box Jumps(24,20) *Add 2 reps every round...
by CFS | Sep 22, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Double Unders WOD 7 rounds of alternating movements 30 seconds work 15 seconds rest pushups / plate overhead walk (5 m increments) double unders / plate ground to overhead Score total reps for each movement Post WOD...
by CFS | Sep 22, 2017 | News
Bring your high socks! Warm-up Coach’s choice WOD prep Prep the movements WOD Dae Han 3 Rounds for time 800 M Run with a (45,35) plate 3 Rope Climbs 12 Thrusters (135,95) *Scale load as needed. Option 2: 3 Rounds for time 800 M Run with a (35,25) plate 3 Rope...
by CFS | Sep 22, 2017 | Events, News
An In-House Throwdown is a community building event! Many of you have never competed before and this is a great opportunity to experience a competition environment while having a lot of fun with your friends! For those of you who love to compete, you can...
by CFS | Sep 21, 2017 | News
Warm-up Coach’s choice WOD prep Warm KB Snatch WOD Tetris 4 X AMRAP 5 Row 500 Meters Then AMRAP 10 Kettlebell Snatch (53,35)Alternate every 5 10 Game standard Push-Ups(3) 35lb plats and 1 ab-mat) Rest 5 Minutes between rounds *Scale KB snatch as needed Post WOD...
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