by CFS | Mar 20, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Good & Plenty EMOM x 16 (4 Rounds): 1st: 15/12 Calorie Bike 2nd: 5 Hang power cleans (115,80) + 5 Push-press(115,80) 3rd: 15/12 Calorie Bike 4th: 2 rope climbs Option 2: 1st: 15/12 Calorie Bike 2nd: 5...
by CFS | Mar 19, 2018 | News
First day of Spring! Warm-Up Coach’s choice WOD prep Prep the movements WOD Hansen 5 rounds for time of: 30 kettlebell swings(70,53) 30 burpees 30 GHD sit-ups Scaling: This Hero workout is intended to be a long, metabolic challenge that places great demand on...
by CFS | Mar 19, 2018 | Kids & Teens WOD
Warm-up: Mixed Tabata of: Squats Sit Ups Burpees Wall Ball Pre WOD Hang Squat Clean WOD: 12-10-8-6-4-2 Reps for time of: Hang Squat Clean Burpees Post WOD Game coaches choice.
by CFS | Mar 18, 2018 | News
Justin Warm-Up Coach’s choice WOD prep Prep the movements WOD Monkey Mind AMRAP 9 3 Chest to bar pull-ups 3 Alternating 1 arm dumbbell thrusters(50,35) 6 Chest to bar pull-ups 6 Alternating 1 arm dumbbell thrusters 9 Chest to bar pull-ups 9 Alternating 1 arm...
by CFS | Mar 17, 2018 | News
Warm-Up Coach’s choice WOD prep 2 position snatch Pockets Above knee Back to pockets then power snatch. * Work your way up to a heavy single. WOD Rusty Cage Last Done on 5/27/17 AMRAP 20 15/10 Cal row 10 Burpees 5 Stone to shoulder @ AHAP Endurance &...
by CFS | Mar 17, 2018 | News
Order tonight before midnight for mid-week delivery (usually arrives by Wednesday).
by CFS | Mar 16, 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...
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