by CFS | Oct 27, 2017 | Events, News
Our In-House Throwdown is Saturday, November 18th. Athletes will register individually and the CFS coaches will pair athletes up and make teams of two. Rx athletes will be paired together and Scaled athletes will be paired together. All teams will compete in 4...
by CFS | Oct 27, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds at a Warm Up Pace 1 Shuttle Run (5 yards, 10 yards, 15 yards) 12 Kipping Swings 6 Super Slow Squats 12 Walking Lunges 6 Inch Worm Push Ups WOD prep Overhead Squat WOD “Nancy” 5 Rounds for time of: Run 400 m 15 Overhead Squats Kids 8-10 3 Rounds for...
by CFS | Oct 27, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Altostratus Teams of 2 Divide the reps and run however you like. 50 Front squats(115,75) 50 box jumps(24,20) 50 deadlifts(115,75) 2 mile run 50 deadlifts (115,75) 50 box jumps(24,20). 50 Front squats(115,75)...
by CFS | Oct 26, 2017 | Kids & Teens WOD
Warm-Up 2 rounds at a Warm Up Pace of: 7 ring rows into 2 wall walks 7 Squats into 10 walking lunge twists 7 Tuck Jumps into Broad Jumps 7 Sit Ups into 7 inch worms with push-ups WOD prep SKILL Handstand Push Up skills WOD 10-8-6-4-2 reps of: Handstand Push Ups wall...
by CFS | Oct 26, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD CrossFit Main Site 60 push-ups 50 dips 40 handstand push-ups 30 bench presses(155,105) 20 jerks(155,105) 10 push presses(155,105) Option 2: 40 push-ups 30 dips 20 handstand push-ups 20 bench presses(115,75)...
by CFS | Oct 25, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds 2 Cartwheels -> 5 Squats -> 5 Push ups -> 5 Box jump overs WOD prep SKILL: Wheelbarrow walk obstacle course WOD AMRAP 7 8 Line-hopping Burpees 8 Kettlebell swings 8 Ring rows Post WOD...
by CFS | Oct 25, 2017 | News
Warm-up Coach’s choice WOD prep Prep the movements WOD Take 5 Hellen 4 rounds. Each one is a sprint. Every 5 minutes perform: 400m run 21 Kettlebell Swings (53,35 ) 12 Pull-ups Option 2: Take 5 Hellen 4 rounds. Each one is a sprint. Every 5 minutes perform: 300m...
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