by CFS | Nov 30, 2018 | News
Warm-Up Coach’s choice WOD prep Kettle bell farmers carry (Time under tension) There’s still one exercise that most people don’t do, yet it works almost every muscle group in the body and provides a ton of benefits – the loaded carry. Add it to your...
by CFS | Nov 29, 2018 | News
Hulk Hogan (Thunder Lips) Warm-Up Coach’s choice WOD prep Snatch power balance . Build to a heavy double out of the rack. WOD Thunder Lips EMOM 20 Minute 1 100m run Minute 2 2 rope climbs Minute 3 15 Push-ups Minute 4 8 Hang power snatches(115,75) *If Not...
by CFS | Nov 28, 2018 | News
MJ & JD Warm-Up: Coach’s choice WOD prep: Max strict pull-ups. 1 attempt WOD: The Road Warriors Teams of 2(30 minute cap) 2 Rounds: 10 Forward rolls 200 Single unders 100 Ab-mat sit-ups 50 Burpees 100 Ab-mat sit-ups 200 Single unders 100/70 Calorie row...
by CFS | Nov 27, 2018 | News
Ryan & Chris Warm-Up Coach’s choice WOD prep “Macho Man” Build to a Heavy Complex 3 Power Cleans 3 Front Squats 3 Push Jerks WOD “Randy Savage” AMRAP 12 3 Rounds of “Macho Man” (135,95) 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks...
by CFS | Nov 27, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Back squat 8, 6, 4, 2 on the 3 minutes, climb in load if capable. Athlete 1 starts at 0 Athlete 2 starts at 90 WOD 3 Rounds: AMRAP 3 25/15 Calorie Bike 15 Kettlebell Swings Max Burpees with remaining time Rest 3...
by CFS | Nov 26, 2018 | Kids & Teens WOD
Warm-Up Crocodiles and Alligators: Create two safe zones at each end of the space and a center line. Divide class into teams. Line them up facing away from eachother along the center line. One team is Crocs and one is Kangaroos. Call out one team name and that team is...
by CFS | Nov 26, 2018 | News
High Five for the cal bike today! Warm-Up Coach’s choice WOD prep Prep the kettlebell swing WOD “Full Count” 5 Rounds: AMRAP 4: 35/25 Calorie Bike 25 Kettlebell Swings (53,35) Max Shuttle Sprints in Time Remaining Rest 4 Minutes Between rounds Score is...
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