by CFS | Sep 13, 2017 | News
Who is this camp fire girl? Warm-up Coach’s choice WOD prep Prep the snatch to wod weight WOD Jimmy Darling Teams of 2 for time 400m Barbell carry (95,65) then 10 rounds for time 12/8 calorie row 10 Burpees over the bar 8 Hang power snatches(95,65) then 400m...
by CFS | Sep 13, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Turkish Get Ups WOD 7 Rounds for time of: 10 Kettle Bell Swings 10 Goblet Squats Run 100 m (kids do 5 rounds) Post WOD Game!
by CFS | Sep 12, 2017 | News
Warm-up Coach’s choice WOD prep Build to your front squat wod weight. Must be taken from the floor WOD Kit Walker 5 round for time 5 Front Squats (225,155) From the floor 5-4-3-2-1 Rope Climbs s (15 ft)Rope climb drops by 1 each round 400m run after each set of...
by CFS | Sep 12, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Overhead walking lunge 10 m heavy WOD 5 rounds 4 deadlifts 6 hang power cleans 8 push jerks Post WOD mobilize
by CFS | Sep 11, 2017 | News
6:30am crew getting after it! Warm-up Coach’s choice WOD prep Choose a kettle bell load and perform 30 turkish get-ups for time. Choose a load that you can get a consistent 3 reps on each arm. The reps must be even on each arm. WOD Misty Day AMRAP 20 5...
by CFS | Sep 10, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep double unders / speed steps WOD For Time 100 Speed Steps 800 M Run 60 abmats 40 wall balls 20 toe 2 bar Post WOD game!
by CFS | Sep 10, 2017 | News
Warm-up Coach’s choice WOD prep Warm-up the movements from lightest to heaviest. WOD Sixteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin...
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