by CFS | Sep 14, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep strength OT3M Hang Power clean from mid thigh. Rounds are 90 seconds. Add load each set if capable. 5,5,5,5,5 Athlete 1 start on round 1 Athlete 2 start on round 2 Athlete 1 start on round 3 Athlete 2 start on round 4 Athlete 1...
by CFS | Sep 14, 2018 | News
Frick & Frack Warm-Up Coach’s choice WOD prep Prep the movements WOD Burt (35 minute hard cap) (The clock will be counting up) 5 rounds for time 15 Hang power snatches (75,50) 15 Box facing burpee jump overs (24,20) 15 Wall ball shots (20,14) 400m...
by CFS | Sep 14, 2018 | Kids & Teens WOD
Warm-Up 10 Air Squats 10 Jumping Jacks 10 Push-ups Carioca (10 m each way) Side Shuffle (10 m each way) High Knees (10 m) Skip For Height (10 m) Backpedal (10 m) 10 Mountain Climbers Striders (10 m) WOD prep Super set On the 3 minutes(10 90 second rounds)...
by CFS | Sep 13, 2018 | News
Warm-Up Coaches choice WOD prep Prep the jerk and seated DB strict press to WOD weight. Practice HSPU & wall walks. WOD The Cannon Ball Row Team of 2. Divide the reps how you like. 50 barbell push jerks(135,95) 1000m row 50 HSPU 1000m row 50 weighted medball...
by CFS | Sep 13, 2018 | Kids & Teens WOD
Warm-Up 400m Skill Run WOD prep Hips to the Wall Drill: Start with students standing with backs ~4 inches from the wall. Practice pushing hips back until they contact the wall and then returning to the standing position. Sumo Double Kb Deadlift WOD AMRAP 10 10 KB Sumo...
by CFS | Sep 12, 2018 | News
Dana Warm-Up Coaches choice WOD prep Front Squat OT2M for 8 rounds starting with the bar work up to a moderate heavy single. This is more designed to prep the wod so we are looking to go to about 75% of your 1rm. You should not struggle with any of your sets. WOD The...
by CFS | Sep 12, 2018 | News
Congratulations to Michael Callahan , August Athlete of The Month! Let’s get to know Mike a little better with some questions below. What is your biggest accomplishment since joining CFS? Kipping pullups in a WOD. Never thought I could do that. What...
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