by CFS | Jan 19, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD “Team TUMILSON” Teams of 2. 1 person work while the other rests. 8 Rounds for time 400 meter Run 22 KB Burpee Deadlifts(53,35) Must let go of the KB to do the burpee *We will be using kettlebells...
by CFS | Jan 19, 2018 | Kids & Teens WOD
Warm-Up 4 Station Relay: Set up four cones in a diamond pattern. Divide class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the...
by CFS | Jan 18, 2018 | News
3 miles Warm-Up Coaches choice WOD prep Prep the movements for the WOD WOD Bounce With a running clock WLC pre test 3 mile Bike for time. Rest 5 minutes then AMRAP 15 (min 20 to 35) 400 m row 10 STOH (135,95) 5 Muscle ups Option 2: 3 rounds for time 400 m row 10...
by CFS | Jan 18, 2018 | Kids & Teens WOD
Warm-Up 4 Station Relay: Set up four cones in a diamond pattern. Divide class into 4 groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the player...
by dperugi | Jan 17, 2018 | Kids & Teens WOD, News
To sign into class from your phone simply pull up the CFS website on your phone. Open the Hamburger Menu in the upper right corner (3 lines). Scroll down to Zen Member Login. Login with your email and password (I’d recommend saving this so you...
by dperugi | Jan 17, 2018 | News
Jana Warm-Up Coach’s choice WOD prep Dumbell snatch and double unders. WOD Double Dutch 3 rounds for time 40 double unders 20 Box jumps(24,20) 20 Alternating dumbbell snatches(50,35) 40 double unders *Rest 5 minutes between rounds. *Record your times for each...
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