by CFS | Sep 30, 2018 | News
Warm-Up Coach’s choice WOD prep Pause front squat Work at 75% of your 1RM Front Squat for 4×2. Same weight across. Hold a one second pause at bottom of each rep. Shoot for a 5 to 10lb increase from last week, WOD: Merry GO Round 4 Rounds: 1 Minute Russian...
by CFS | Sep 29, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements and talk strategy. WOD: Farm Strong Teams of 4 or 5. One athlete works while the others rest. Athletes will rotate through a continuous 200m sand bag carry(50,35) While the other athletes complete the work at...
by CFS | Sep 28, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Push ups KB swings Sit Ups Burpees WOD prep OT3M 1 dead lift, 1 hang power clean, 1 front squat, 1 push press. Start with the bar and Add load each set if capable. Complete 5 sets of the complex. Athlete 1 start on round 1 Athlete 2 start on...
by CFS | Sep 28, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the clean, kettlebell swing and snatch. WOD: For Time 26 Power Cleans (95,65) 100 Double Unders (Break or Trip: 5 Burpees) 100 Kettlebell Swings (35,26) (Break: 100m run) 26 Power Snatch (95,65 ) Penalty for breaking or...
by CFS | Sep 27, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the strict press. Build to a moderate 2 reps in preperation for the 2 rep heavy for the WOD. 14 minute Time Cap 10 Burpees Over the rower(CAN step over) 30/20 Calorie Row 10 Burpees Over the rower 30/20 Calorie Row 10 Burpees...
by CFS | Sep 27, 2018 | News
Warm-Up Coach’s choice WOD prep Prep back squat. Build to a moderate load in preperation for the WOD: Complete as much as possible in 14 minutes 15 Burpees Over the rower 40/30 Calorie Row 15 Burpees Over the rower 40/30 Calorie Row 15 Burpees Over the rower...
by CFS | Sep 27, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Stone carry and Russian KB swings. WOD 5 Rounds For Time 100 ft stone carry 50 ft up/ 50 ft back 10 Russian KB swings Post WOD: Game Coach’s choice....
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