by CFS | Oct 20, 2017 | News
Warm-up Coach’s choice WOD prep Pose Running Drills WOD “Team Boat Race” Teams of 2 3 Rounds Each 500 Meter Row 400 Meter Run *Partner 1 completes both row and run then partner 2 goes. Post WOD Teams of 2 AMRAP 5 Handstand Holds 1 Partner Works at a...
by CFS | Oct 19, 2017 | News
Warm-up Coach’s choice WOD prep Overhead walking barbell lunge Build to a Heavy 10 M WOD 2 Rounds for time 20 Plate Ground to Overhead (45, 35) 30 Abmats 40 M Plate Push (10 M increments) Post WOD Quad Plate Smash for 2 minutes each side CFS Brief: Dates to...
by CFS | Oct 19, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Push jerk build to a perfect 3 WOD 5 Rounds for time 10 Shoulder to overhead 6 burpees over the bar 400 m run 2 rope climbs Post WOD Mobilize!
by CFS | Oct 18, 2017 | News
Warm-up Coach’s choice WOD prep Rope Climbs WOD Pindy Rope AMRAP 20 1 Rope Climb 5 Pullups 10 Pushups 15 Air Squats Post WOD 5 Minutes of Handstand Practice CFS Brief: Dates to save: CFS Guys BroDown Friday, October 27th. Register on events page! CFS In-House...
by CFS | Oct 18, 2017 | Kids & Teens WOD
Warm-up Up Coach’s Choice WOD prep Rope climbs WOD 5 rounds for time 15 air squats 10 Double unders 5 burpees 1 rope climb Post WOD Game!
by CFS | Oct 18, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Overhead squat & pull-up practice WOD EMOM 20 Odd minute 2 overhead squats Even minute 3 strict pullups or ring rows @ Minute 5,10,15 & 20 perform 10 burpees. Post WOD...
by CFS | Oct 17, 2017 | News
Warm-up Coach’s choice WOD Prep 1 power clean from pockets 1 power clean from above the knee 1 power clean 2 inches from the floor * Work up to a heavy complex WOD On the Minute for 10 Minutes 2 Power Cleans 85 to 90% of complex Rest 2 Minutes On the Minute For...
Recent Comments