by CFS | Sep 9, 2017 | News
Warm-up Coach’s choice WOD prep Back Squat WOD Fist of Fury 5 Rounds 1 Minute Max Back Squats(3/4,BW) Rest 1 Minute 1 Minute Max Wall balls (20, 14) Rest 1 Minute *Athletes should shoot for a weight in the back squat and wall ball that they can stay with...
by CFS | Sep 8, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Overhead Squats WOD 5 Rounds 10 Pullups 10 Overhead Squats 100 M Sprint Rest 1 Minute After each Post WOD Mobilize!
by CFS | Sep 8, 2017 | News
Warm-up Coach’s choice WOD prep Handstand Push-ups and dead lift WOD The Game of Death 21Deadlifts (225, 155) 21 Handstand Pushups 800 M Run 15 Deadlifts 15 Handstand Pushups 600 M Run 9 Deadlifts 9 Handstand Pushups 400 M Run *If you can complete 10 unbroken...
by CFS | Sep 7, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Deadlift Build to a heavy 5 WOD 3x Amrap 4 Rest 2 minutes between each 6 Deadlifts 8 Box Jumps 12 Walking Lunges Post WOD Game!
by CFS | Sep 7, 2017 | News
Team work! Warm-up Coach’s choice WOD prep Muscle Ups and muscle up transitions WOD Dunn Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was...
by CFS | Sep 6, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Prep movements in the WOD WOD Max Double Unders in 90 Seconds Then: 3 Rounds of: 15 Thrusters 10 Toes to Bar Time ends when you complete the same number of double unders that were completed in the beginning. Post WOD...
by CFS | Sep 6, 2017 | News
Warm-up Coach’s choice WOD prep Coaches game! WOD The Thunderstorm Teams of 2 divide the reps however you like. AMRAP 22 50 Ab-mat sit-ups 400m Sand Bag Run(50,35) 50/35 Calories on the rower. Teams must hold the sand bag for the entire 20 minutes. Every time...
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