by CFS | Mar 23, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Double Dipping Teams of 2. One partner works while the other rests. Divide the Cals and reps however you like. 100 Cal row 100 Burpees over the rower 100 Plate gound to over head(45,35) 100 Med ball ab-mat...
by CFS | Mar 22, 2018 | Kids & Teens WOD, News
18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar...
by CFS | Mar 21, 2018 | News
Warm-Up Coach’s choice WOD prep WOD “Goat / Wheel house Day ” On the Minute x 20 Odd Minutes Goat: movement Even Minutes: Wheel House movement “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats....
by CFS | Mar 21, 2018 | Kids & Teens WOD
Warm-up Animal Relays Pre wod Knees behind the PVC: Set a PVC pipe in J-hooks several inches off the ground (at or below knee height of athletes) and place a Kettlbell underneath the PVC) Have athlete practice deadlift set up keeping knees behind PVC and heels firmly...
by CFS | Mar 21, 2018 | Events, News
Our Kettlebell Kitchen rep will be at CFS this Saturdaty, 3/24 from 8am – 11am. Sample some food and ask questions about the best way to set up ordering.
by CFS | Mar 20, 2018 | Kids & Teens WOD
Warm-Up Coaches choice WOD prep Prep the movements WOD AMRAP 20 Teams of 2. One athlete completes a full round while the other rests. 7 Kettle bell swings 7 Box jumps sprint 10m up 7 ab-mat-sit-ups sprint 10m back Post Wod Game coaches...
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