by CFS | Nov 26, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Kettlebell Farmers Carry WOD (Last done on 6/20/17) Teams of 2 AMRAP 20 10 x 30 M Farmers carry 50 Double unders or 100 single unders 50 Abmat sit-ups 100 Goblet Lunges 50 Burpees Kids 8-10 Teams of 2 AMRAP 12 10 x 15...
by CFS | Nov 26, 2017 | News
Kim Warm-up Coach’s choice WOD Prep: Prep the movements WOD: Double Stuff 5 Rounds for time: 12 Thruster (95,65) 30 Double Unders 12 Pull up Option 2: 5 Rounds for time: 12 Thruster (75,50) 30 Double Unders 12 Pull up Option 3 4 Rounds for time: 12 Thruster...
by CFS | Nov 25, 2017 | News
Todd (High intensity functional movement) Warm-up Coach’s choice WOD Prep: Prep the kettle bell swing WOD: “Swing town” for time “200 KB Swings(70,53) * 15/10 cal bike penalty for each drop *or 10/7 row. *the load you choose you should be...
by CFS | Nov 24, 2017 | News
Bill & Ted’s Excellent Adventure! 1. Warm-up Coach’s choice 2. Wod prep Snatch complex. Strength OT2M for 12 minutes 6 sets work up to wod weight heavier if capable. 1 Power Snatch from pockets(verticle dip, scaps back, chest up, weight in heels) 1...
by CFS | Nov 24, 2017 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep murph WOD Team Murph Teams of 4 Murph For time: 1600 run(200m x 4 each athlete) 100 Pull-ups or ring rows. 200 Push-ups feet or knees 300 Squats 1600 run(200m x 3 each athlete) *1 athlete works while the other rests. Complete...
by CFS | Nov 23, 2017 | News
“Yup WODS giving is here again” Come and do all 5 wods or just 1! CFS Boot Camp 7:30am to 8:30am Open Box 9am to 1pm Athletes will warm up on their own. Please arrive early and warm-up properly. Please sign in upon arrival. WODS...
by CFS | Nov 22, 2017 | News
Classes at 8:00am and 9:30am. Warm-up 200m run 1 minute of down dog up dog. 2 pull-ups or ring rows 10 Spider man turn outs 4 push-ups 1 minute of sampson stretch each side 6 squats 200m run WOD Prep: Choose your reps and strategy. Not sure, a coach will...
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