by CFS | Jun 15, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the dead lift and DB push press to wod weight WOD: “Let Go of My Eggo” 3 Rounds for time of: 10 Deadlifts (275,185) 50 Double-unders *Rest 5 minutes Then 30-20-10 reps for time of: Calorie row Dumbell single arm push...
by CFS | Jun 14, 2018 | News
Warm-Up: Coaches choice WOD prep: Toes to bar practice WOD: Low Rider For Time: 27-21-15-9: Toes to Bar Burpees over the Wreck Bag After Each Round: 400m Wreck Bag Run (50,35) * Scale Load of wreck bag as needed. Options for toes to bar: 1. Knees to 90 2. Ab-mats x 2...
by CFS | Jun 14, 2018 | Kids & Teens WOD
Warm up: 10 Squats 10m forward rol 10 Sit Ups 10m Toy Soldiers Walk 10 Push Up 10m Broad Jumps 20 Lateral Hops 10m Traveling Spidermans Pre WOD: Front Squat WOD: 5 Rounds for time of: 5 Front Squats 10 Ab-mat sit-ups 10 Burpees over the ab-mat Post WOD: Game...
by CFS | Jun 13, 2018 | News
Warm-Up: Coaches choice WOD prep: Prep the power clean to WOD WOD: Power Rangers EMOTM for 24 minutes Minute 1 5 power cleans(165,110) Minute 2 20/14 cal bike Minute 3 10 ring dips Option 2: EMOTM for 24 minutes Minute 1 5 power cleans(135,95) Minute 2 15/10 cal bike...
by CFS | Jun 13, 2018 | Kids & Teens WOD
Warm-Up 2 rounds 10/7 cal row 5 medball squats 5 med ball strict press 10 Russian swings(Increase weight round 2) 10 box step ups(round 2 5 box jumps) WOD prep Prep the movemnts WOD 3 rounds for time 1 minute rest between rounds 15 Wall balls 15 KB swings 15 Box...
by CFS | Jun 12, 2018 | News
Happy 18th Birthday Hailey! Warm-Up: Coaches choice WOD prep: Bench press 5,5,5,3,3,3 Build to a heavy 3. WOD: 2K Row for time Post WOD: 400m walk Foam roll for 5 minutes CFS Brief: ***Internet is back working at full speed. Please take a moment to sign in on...
by CFS | Jun 11, 2018 | News
***Internet is back working at full speed. Please take a moment to sign in on the computer kiosk when you arrive – or as always, signing in on your phone works!*** Warm-Up 2 rounds 10/7 cal row 5 medball squats 5 med ball strict press 10 Russian...
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