by CFS | Oct 24, 2017 | Kids & Teens WOD
Warm-Up 2 rounds at a Warm Up Pace of: 7 Push Ups into bear Crawl 30′ 7 Squat into 14 walking Lunges 7 Tuck Jumps into 7 broad Jumps 7 Sit Ups into 14 Toy Soldiers WOD prep Wall ball cycling WOD 3 rounds 800m run 20 wall ball (up to 20,14) 20 box jumps (up to...
by CFS | Oct 24, 2017 | News
Warm-up Coach’s choice Post Wod Prep the movements WOD Back squat Super set weighted GHD hip extensions 10-5-3-1-1-1-3-5-10 reps Post WOD Couch Stretch 2 minutes each side CFS Brief: Dates to save: CFS Guys BroDown Friday, October 27th. Register on events page!...
by CFS | Oct 23, 2017 | News
Rob Warm-up Coach’s choice WOD prep Prep the movements WOD “Power Down”(Courtesy of CFNE) AMRAP 5: 15-12-9 Calorie Row Power Snatch (95,65) rest 5 minutes AMRAP 5: 15-12-9 Calorie Bike Clean and Jerks (95,65) Option 2: AMRAP 5: 15-12-9 Calorie Row Power Snatch...
by CFS | Oct 22, 2017 | Kids & Teens WOD
Warm-Up At a Warm Up Pace: 5 Squats into 5 Forward Rolls 5 Push Ups into 10 walking lunges twists 5 V-ups into 5 Broad Jumps 10 Lateral hurdle Hops into 10 Spidermans turn outs WOD prep Strict press build to a perfect 3 WOD 3 rounds of 6 push press 12 burpees 36...
by CFS | Oct 22, 2017 | News
Warm-up Coach’s choice WOD prep Double under practice WOD Cirrus uncinus 22 minute ladder 200M run 20 Single KB Front rack lunges(53,35) 10 double unders *Add 10 DU’s per round. Rx + (70,53) Option 2: 22 minute ladder 200M run 20 Single KB Front rack...
by CFS | Oct 21, 2017 | News
Core Strong Warm-up Coach’s choice WOD prep Reverse Tabata L Sit Hangs 8 rounds 10 seconds of work 20 seconds of rest. WOD Frog Legs 27-21-15-9 Calorie bike Toe 2 Bar Wall Balls (20,14) Option 2: 27-21-15-9 Calorie bike Knees to 90 Wall Balls (20,14)...
by dperugi | Oct 20, 2017 | Kids & Teens WOD
Warm-Up 5 Squats—> Forward Rolls 5 Push Ups—> Lunge Walk 5 Toes to Bar—> Broad Jumps 10 Lateral hurdle Hops—> Spiderman Stretch WOD prep Double Kettle bell deadlift build to a perfect 5. WOD 21-15-9 Double Kettle bell Deadlifts Hand release pushups then...
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