by CFS | Oct 21, 2018 | News
Warm-Up 2 rounds 10/7 cal row 5 med-ball 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 1 minute rest between rounds CFS Fight Gone Bad (Compare scores...
by CFS | Oct 20, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the clean and jerk to wod weight. You should be able to perform 5 reps unbroken for the wod. Scale load as needed WOD Body Snatchers Teams of 2. One person works while the other rests on the erks and burpees. 400m sand bag...
by CFS | Oct 19, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Cinde-rowlla-run 4 rounds for time 3 rounds of Cindy 400m run 500m row *Cindy is 5 pull-ups, 10 push-ups, 15 squats. Endurance & Stamina OTM for 20 minutes Minute 1 20/14 calorie row Minute 2 20 ab-mat...
by CFS | Oct 19, 2018 | Kids & Teens WOD
Warm-Up 10 Jumping Squats 10m Lunge Walk 10 Abmat Sit Ups 10mToy Soldiers 10 Single unders 10m Duck Walk 10 Kettle Bell Swings 10m Broad Jump 30 second Superman Hold WOD prep Power Snatch WOD Partner WOD Every Minute on the Minute of: 7 hang Power Snatches Max Burpees...
by CFS | Oct 19, 2018 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Back squat build to a heavy 5 WOD 3 rounds for time 2 rounds of Cindy 200m run 200m row *Cindy is 5 pull-ups, 10 push-ups, 15 squats. Post WOD: Game
by CFS | Oct 19, 2018 | Events, News
We need you for our In-House Throwdown! We’re close to our target number but we’d love to have a few more. Since this is teams of 2 we need even numbers in each division. Of course 3 out of 4 divisions have odd numbers right now – happens...
by CFS | Oct 18, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the loads for the squats. Over head squat, Back squat and front squat. The loads you choose must com from the floor. Aim to complete each set of squats in 2 sets or less. *If your new to the overhead squat or are limited with...
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