by CFS | Jan 8, 2018 | News
Warm-Up Coach’s choice WOD prep 3 poition power clean. Bulid to a heavy complex. From the floor Below the knee pockets WOD Furiuos 5 AMRAP 5 21-15-9 Power clean(115,75) Cal bike *15-11-7 bike for ladies. Rest 5 minutes AMRAP 5 15-12-9 Power...
by CFS | Jan 7, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Hanstand roll out 5 pull-ups 10 m Lunge walk 5 Burpees WOD prep Deadlifts WOD Teams of 2 5 Rounds Run 400m on turf (Switch every 100m) 16 Deadlifts 12 Burpees over the bar 2 Wall Climbs Post WOD Mobilize coaches...
by CFS | Jan 7, 2018 | News
Sean Warm-Up Coach’s choice WOD prep Prep the movements WOD “Dirty 30” For Time: 30 Box Jumps (24,20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53,35) 30 Front Squats (115,80) 30 Toes to Bar 30 Push Press (115,80) 30 Deadlifts (115,80) 30 Wall Balls (20,14)...
by CFS | Jan 7, 2018 | Kids & Teens WOD, News
WHAT’S ACTUALLY BAD ABOUT “PROCESSED FOOD?” 4 REASONS INDUSTRIAL FOOD PROCESSING DAMAGES YOUR HEALTH Most of us would probably agree that “processed food” is bad: in nutritional science, that’s kind of a gimme. But what is “processed food?” Technically,...
by CFS | Jan 6, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of...
by CFS | Jan 5, 2018 | Kids & Teens WOD
Warm-Up 3 Rounds 1 Hanstand roll out 10 m crab walk 10 m Lunge walk 5 Burpees WOD prep SKILL – Shoulder Press Heel Balance drill: Standing with toes hanging off a plate, perform a shoulder press. Try to keep toes off the ground! Increase the challenge by moving...
by CFS | Jan 5, 2018 | News
Beth Warm-Up Coach’s choice WOD prep Prep the snatch and clusters WOD Teams of 3, 1 athlete works while the others rest. Divide the reps as you like. Live by the Sword for time (35 minute Cap) 100 hang power snatches (95,65) * Every minute someone on the...
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