by CFS | Oct 14, 2018 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks Push-ups Flap Jacks Groiners Air Squats Frog Jumps Sit-ups Burpees Pre WOD Strength DB split squats -Take 12 minutes to find an 8 rep max. Power DB PUSH PRESS Perform 7 sets of 1 rep every 90 seconds. Assitance...
by CFS | Oct 14, 2018 | Kids & Teens WOD, News
Have you lost something at CFS and not taken the time to look in the lost & found bin to claim it? You have until Monday night, October 15th to see if we have any of your clothing items. There is a big bag just inside the garage door filled with...
by CFS | Oct 13, 2018 | News
What movie? Warm-Up: Coach’s WOD prep: Build to a heavy 3 hang power clean. WOD: Wonder Boy For Time Run 400 m 15 Thrusters (95,65) 25 Ab-mat Sit Ups Run 400 m 15 Thrusters (95,65) 25 Hip extensions Run 400 m 15 Thrusters (95,65) 25 Pull Ups Option 2: Run 400 m...
by CFS | Oct 12, 2018 | Kids & Teens WOD
Warm-Up Over Under Around & Thru(Use yoga straps or pvc bars. WOD prep 5 to 11 Hand stand walk Around the Box: Start with your hands on the floor, toes on the box, and hips high (ideally directly over hands). Walk your hands around the box in a circle keeping body...
by CFS | Oct 12, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD: Running with the Chief Teams of 2 AMRAP 30. Partner does a round, you do a round. 3 power cleans(135,95) 6 Push-ups 9 Air squats 100m run *If biking 12/9 cal bike Option 2: 3 power cleans(115,80) 6 Push-ups...
by CFS | Oct 12, 2018 | Kids & Teens WOD
Warm-Up 1 Minute Each of Jump Rope Plank Hold Lunge Walk Jump Rope Light Dumbbell Thruster WOD prep Hang Power Clean x 5 Rep Max WOD: For Time Run 400 m 15 Goblet squats 25 Sit Ups Run 400 m 15 Goblet squats 25 Push Ups Run 400 m 15 Goblet squats 25 Pull Ups...
by CFS | Oct 11, 2018 | Events, News
2018 In-House Throwdown – Revisions made 10/19/18 WOD 1 Grip RIP & Burp RX With a 14 minute clock Minute 0 to 12 Part A – 50 Burpees over the bar for time. Break up reps however you like. Part B – With remaining time both...
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