by CFS | Mar 3, 2018 | News
Warm-Up Coach’s choice WOD prep STRENGTH: (25 minutes max) DB bench press 8 x 8 AHAP. WOD WLC re-test 3 mile Bike for time. or do a wod you missed this week! Post WOD Mobilize CFS Brief: CBD Q&A Wednesday March 14th 7:30pm to 9pm with Hemp & Humanity and...
by CFS | Mar 2, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Partner Rowing Cindy AMRAP 30 5 Chest to bar pull-ups 10 Push-ups 15/10 cal row *1 Partner completes a full round while the other rests. Option 2: AMRAP 30 5 Pull-ups 10 Push-ups 15/10 cal row Option 3 AMRAP...
by CFS | Mar 2, 2018 | Kids & Teens WOD
Warm-Up 2 minute row Then 1 rounds of 10 dowel passovers- 10 Alternating spiderman turn outs. 5 Barbell dead lifts- 10 Alternating heel toe grabs. 5 Barbell hang cleans-10 alternating Sampson stretch 5 Barbell front squats-10 Quad grabs 5 barbell strict...
by CFS | Mar 1, 2018 | News
Warm-Up 2 minute row Then 1 or 2 rounds of 10 dowel passovers- 10 Alternating spiderman turn outs. 5 Barbell dead lifts- 10 Alternating heel toe grabs. 5 Barbell hang cleans-10 alternating Sampson stretch 5 Barbell front squats-10 Quad grabs 5 barbell strict...
by CFS | Mar 1, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Sit Ups Push Ups Low Box Jumps Jumping Squats WOD prep SKILL: Thrusters WOD 12-9-6-3 Reps for time of: Hang Power Cleans Thrusters Box Jumps Post WOD Game coaches...
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