by CFS | Oct 16, 2017 | News
Jana & Alex Warm-up Coach’s choice WOD prep Handstand Push Up Practice. Build to your most difficult single handstand push up. WOD AMRAP 13 Row 2K 30 Handstand Pushups Post WOD Lax ball under shoulder blades for 4 minutes CFS Brief: Dates to save: CFS Guys...
by CFS | Oct 15, 2017 | Kids & Teens WOD
Warm-Up Medicine Ball Warm Up WOD prep Push Press/Hang power clean WOD 8-10 year olds 3 rounds for time 10 cal row 10 DB hang power cleans 10 DB push press 10 box jumps MS/HS 3 Rounds of 1 Minute at each exercise. Row for Calories Push Press Hang Power Clean Box Jumps...
by CFS | Oct 15, 2017 | News
Warm-up Coach’s choice WOD prep Pause Back Squats 3,3,3,3,3 Pause for 3 seconds at the bottom of each rep WOD For Time 40 Kettle bell Swings (53, 35) 30 Goblet Squats (Same) 20 Burpee Box Jump Overs (24, 20) *Scale load of KB and box height as needed Post WOD...
by CFS | Oct 14, 2017 | News
Warm-up Coach’s choice WOD prep Max rep push-ups on (3) 35lb plates and ab-mat between plates. WOD Break Point For time: 50 Ab-mat sit-ups 25 Calorie row 200m Sand bag run(50,35) 40 Ab-mat sit-ups 20 Calorie row 200m Sand bag run 30 Ab-mat sit-ups 15 Calorie row...
by CFS | Oct 14, 2017 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Rope Climbs WOD 14 Minute Clock Run 800 M (400 Kids) Then Ladder 1 Rope Climb 8 Abmats +2 Burpee Broad Jump (6,4) *Each round, add an additional 2 Burpee Broad Jumps Post WOD...
by CFS | Oct 13, 2017 | News
Hailey Warm-up Coach’s choice WOD prep Prep the movements WOD 100 Love Teams of 3: One athlete works while the others rest. 100/70 Calorie Bike 100 Box Jump Overs (24,20) 100 Wall balls(20,14) 100 Kettle bell swings (53,35) 100 Wall balls (20,14) 100 Box Jump...
by CFS | Oct 12, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds at a Warm Up Pace Jog 100m 5 Push Ups Lunge Walk 15m 5 Sit Ups Broad Jumps 5 Toes to Bar WOD prep Push press build to a perfect 5 WOD AMRAP 7 5 Chest to Bar Pull Ups 7 GHD Sit Ups 9 Box Jumps Post WOD...
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