by CFS | Dec 15, 2017 | News
Sean Warm-up Coach’s choice WOD Prep: Snatch position complex work to a perfect snatch From top down Find pocket postion Find below knee positon Find floor postion Find below knee postion Back to pocket postion then power snatch WOD: 5 Rounds for time 10 Hang...
by CFS | Dec 14, 2017 | News
Warm-up Coach’s choice WOD Prep: Build to your heaviest wod weight dead lift. WOD: AMRAP 5 21/14 Calorie row 21 Hand stand push-ups 21 Dead lifts(225,150) Rest 5 Minutes AMRAP 4 15/11 calorie row 15 Hand stand push-ups 15 Dead lifts(250,165) Rest 4 minutes AMRAP...
by CFS | Dec 14, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds 2 Forward rolls 10m Forward/backward line hop 10m Roving plank 10m Frog hops WOD prep Bar Games! WOD 10-9-8-7-6-5-4-3-2-1 Knees to elbows/knees to 90 Box jumps Post WOD Teams of 2 Small med ball bowling. Set up 10 foam rollers and bowl them down...
by CFS | Dec 13, 2017 | News
In House Throwdown Warm-up Coach’s choice WOD Prep: Bench Press build to a 3 rep heavy. WOD: Biking Fran 21 Cal bike 21 pull-ups 15 cal bike 15 pull-ups 9 cal bike 9 pull-ups Post WOD Lax ball scaps 2 minutes per side. CFS Brief: Perform a random act of kindness...
by CFS | Dec 13, 2017 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Push Ups Tuck Jumps Squats Carioca WOD prep 10 minutes to establish a Max height box jump. Kettle bell swings For Time: 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Reps of: KB swings 1-2-3-4-5-6-7-8-9-10-11-12-13-14 Reps of: KB goblet quats *Choose a...
by CFS | Dec 12, 2017 | News
Roland loves the bike! Warm-up Coach’s choice WOD Prep: Build to a heavy clean and jerk WOD: “Slippery Slope” 2 rounds for Time: 10 Power cleans (135,95) 10 Lateral Barbell Burpees 10 Front Squats (135,95) 10 Lateral Barbell Burpees 10 Push Jerks...
by CFS | Dec 11, 2017 | News
Mike Warm-up Coach’s choice WOD Prep: Prep the movements WOD: Full Circle (Coutesy of CFNE) 1500m Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500m Row Option 2: For Time: 1500m Row 200 Single Unders 50 Calorie Bike 200 Single Unders 1500m Row...
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