by CFS | Feb 15, 2018 | Kids & Teens WOD
by CFS | Feb 14, 2018 | News
Jerry Warm-Up Coach’s choice WOD prep Prep the movements WOD “Jerry” For time: Run 1 mile Row 2K Run 1 mile *If Biking instead of running: 3/2.5 miles bike = 1 mile run Post WOD Foam roll for 10 minutes Endurance & Stamina WOD See above CFS...
by CFS | Feb 13, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Skill: Hand stand walks. WOD Teams of 2 AMRAP 15 5 Double KB deadlifts 7 burpees 9/6 calorie row *One athlete does a complete round while the other rests Post WOD Game coaches...
by CFS | Feb 13, 2018 | News
Happy Valentines Day! Warm-Up Coach’s choice WOD prep Build to a heavy double WOD Peaks and Valleys AMRAP 15: 15 Hang Power Cleans (135,95) 15 Burpees of the bar 15 Chest to Bar Pull-ups 60 Double Unders Option 2 AMRAP 15: 15 Hang Power Cleans (95,65) 15 Burpees...
by CFS | Feb 13, 2018 | Kids & Teens WOD, News
Our on-line apparel store will close tomorrow so that we can process all the orders that have been placed. If you’re planning to order anything please get it in. If you are having any issues with the ordering process please email Elizabeth at...
by CFS | Feb 12, 2018 | News
Deb Warm-Up Coach’s choice WOD prep Prep the movements. WOD Kelly 5 rounds for time of: Run 400 meters 30 box jumps (24,20) 30 wall-ball Scaling This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes....
by CFS | Feb 11, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Wall balls & Box jumps WOD 3 rounds for time of: 200 meters 20 Box jumps 20 Wall balls Kids 8-10 3 rounds for time of: 100 meters 10 Box jumps 10 Squats Post WOD Game...
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