by CFS | Jun 19, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: Deck of cards Complete the Deck For Time Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts =...
by CFS | Jun 18, 2018 | Kids & Teens WOD
Warm-up: 10 Squats 3 Forward Rolls on blue mat 10 Sit Up 10m of Toy Soldiers 10 Push Ups 10m of Broad Jumps 20 Lateral Hops 10 Spiderman turn outs Pre WOD: Tire flips and slam ball. WOD: Teams of 2. 1 person works while the other rests. Teams...
by CFS | Jun 18, 2018 | News
Warm-Up: Coaches choice WOD prep: Build to a heavy double out of the rack. Split if capable. WOD: “For Pete’s Sake” AMRAP 12 6 Push jeks(155,105) 20/14 calorie row Option 2: AMRAP 12 6 Push jeks(135,95) 20/14 calorie row Option 3: AMRAP...
by CFS | Jun 18, 2018 | Kids & Teens WOD
Warm-Up: Hand stand walking practice WOD prep: Push jerk WOD: AMRAP 12 6 Push jeks 20/14 calorie row Post WOD: Game -Foam roll bowling.
by CFS | Jun 17, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the power clean & front squat . WOD: Josie For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans(155,105) 6 front squats(Same) Then, 1-mile run Scaling Reduce the loading and number of reps,...
by CFS | Jun 16, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the movements WOD: “Father Knows Best” For Time 400 meter Run 25 Kettlebell Swings (53,35) 200 meter single arm farmers Walk (53,35 kettle bells) or (50,35 dumbbells)(outside) 200 meter Single arm dumbbell overhead...
by CFS | Jun 16, 2018 | Kids & Teens WOD
Warm-up Tabata Plank & Jump rope (8 rounds 20 Seconds on, 10 Seconds off) Then 2 x 30 Second Hollow Holds Pre WOD Overhead Squats WOD: Round 1: AMRAP 3 15 Overhead Squats (Light Weight) 5 Double Unders Rest 1 Minute Round 2: AMRAP 3 10 Overhead Squats (Medium...
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