by CFS | Sep 26, 2018 | News
Warm-Up Coaches choice WOD prep Prep the movements WOD: Targaryen 400m run 30 push-ups 300m run 20 push-ups 200m run 10 push-ups Directly into… 10-20-30: Bike Ring Dips Women Complete (7,14,21 Calories on Bike). Option 2: 400m run 30 push-ups 300m run 20 push-ups 200m...
by CFS | Sep 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Strength: Hang power clean 3,3,3,3,3. * Build in weight. On the 3 minutes(10 90 second rounds) (2 on a platform. similar strengths)Athlete 1 goes on the zero. Athlete 2 goes on the 90 seconds. Athlete 1 start at 1 Athlete 2 start...
by CFS | Sep 25, 2018 | News
“Warm-Up Coaches choice WOD prep Prep the dead lift to wod weight. Practice rowing basics. WOD: Pied Piper Every minute on the minute for 21 minutes 1st minute – 12/9 calorie row 2nd minute – 15 Dead lifts (185,125) 3rd minute – 20...
by CFS | Sep 24, 2018 | News
Warm-Up 30 second Couch Stretch (Left/Right) 30 second Samson Strech 30 second Bar to Quads Squat PVC Stretch Forward Lunge x 10 m Lateral Lunge x 10 m (Left/Right) High Knee Run x 10 m Lateral high Knee Run x 10 m (Left/Right) Squat Jumps x 5 reps Torokhtiy Pulls x 5...
by CFS | Sep 23, 2018 | News
In House Throw Down WOD 1 RX With a 14 minute clock Minute 0 to 12 50 Burpees over the bar for time. With remaining time both athletes establish a 3 rep max hang power clean. 1 bar per team. The combined total weight for both athletes is your...
by CFS | Sep 23, 2018 | Kids & Teens WOD
Warm-Up : Coach’s choice WOD prep: Prep the movements WOD: Teams of 3 or 4 strong man rotation 5 minutes at each station 10m max sled push Max Stone over bar Max calorie Bike 10m Max farmers carry *1 minute rest between stations. Post WOD:...
by CFS | Sep 23, 2018 | News
Warm-Up Coaches 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: Hector 21-15-9 reps of Wall ball-burpee combo*...
Recent Comments