by CFS | Nov 8, 2017 | Kids & Teens WOD
Warm-Up 30 Seconds each Push Ups Spiderman Stretch Squats Dumbbell Press Hanging Knee Raises Lateral Hops WOD prep Thrusters WOD: AMRAP in 3 Rounds :45 seconds work :15 seconds to rotate stations. Burpees Ab-mat sit-ups Thruster Barbell or dumbbells 1 minute of...
by CFS | Nov 7, 2017 | News
Warm-up Coach’s choice WOD Prep Strength: Banded KB Back squat 3-3-3-3-3 WOD: Tripping over AMRAP 8 8 TTB 16 air squats 32 double unders Option 2: 8 Knees to 90 or toes to rig. 16 air squats 32 double unders Post WOD Lax ball glutes. 2 minutes per side....
by CFS | Nov 7, 2017 | News
Does your son play baseball? If the answer is yes, he’s going to need a new bat during next year’s season. Little League has adopted a new bat standard that will take effect January 1, 2018. Frozen Ropes is hosting a Bat Demo on Wednesday, 11/8...
by CFS | Nov 6, 2017 | News
Warm-up Coach’s choice WOD Prep- Strength from the rack. Shoulder to over head. One of the In House Throw Down Strength Wods! Push press / Push jerk / split jerk 1-1-1-1-1-1-1 reps *Push press followed by a push jerk followed by a split jerk...
by CFS | Nov 5, 2017 | Kids & Teens WOD
Warm-Up Jog 400 M 15 Banded Good Mornings Lunge Walk 15m 10 Push Ups 5 Hand Stand Kick Ups Bear Crawl 15m WOD prep Push Press build to a perfect 3. WOD MS/HS 3 rounds of 6 push press (95,65) 12 burpees 36 double-unders *Scale loads as needed. Kids 8-10 3 rounds of 6...
by CFS | Nov 5, 2017 | News
Mark (Cat or a pig) Warm-up Coach’s choice WOD Prep Med ball clean wall balls 5 sets of 3 reps. Work up to a heavy wall ball. *Perform 1 strict dip and 20 jump rope speed steps between rounds WOD ser·en·dip·i·ty 10 rounds for time 5 dips (rings, bars or...
by CFS | Nov 4, 2017 | News
Hailey Warm-up Coach’s choice WOD prep Prep the Movements WOD Candy Crush 5 Rounds for time 500m row 12 KB swings (70,53) 21 box jumps(20) Option 2: 5 Rounds for time 500m row 12 KB swings (53,35) 21 box jumps(20) Option 3: 4 Rounds for time 400m row 12 KB...
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