by CFS | Nov 26, 2018 | Kids & Teens WOD
Warm-Up 2 rounds 40 Single Unders 20 Banded Good Mornings 10 Sit Ups 10 Squats 5 Wall Ups 10m Inch Worm WOD prep Strength With a partner On the 90 seconds for 12 rounds Partner 1 goes round 1. Partner 2 goes round 2 1 dead lift 1 hang power clean 1 front squat 1 push...
by CFS | Nov 25, 2018 | News
Aron Warm-Up: Coach’s choice WOD prep STRENGTH: Back squat 12,10,8,6,4 (30 minute cap) Start @ 50 to 60% of 1rm and add weight each set if capable Rest 3 to 5 minutes between sets WOD: Medusa AMRAP 9 20 DB power snatch(50,35) 20 wall balls(20,14) CFS...
by CFS | Nov 24, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Accumulate the following reps in any order or rep scheme: 60 calorie row 60 bicep curls (DB’s or barbell). 60 strict TTB, knees to elbows or knees to 90. 60 Double unders or 120 singles 60 dips (rings,...
by CFS | Nov 24, 2018 | Kids & Teens WOD
Kids 5 to 12 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...
by CFS | Nov 23, 2018 | News
Warm-Up Coach’s choice WOD prep 12 minutes to build to a heavy 3 rep hang power clean. WOD Sugar Plum 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (115,80) Burpees over barbell After Each Round: 15 AbMat Sit-Ups Option 2: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (95,65)...
by CFS | Nov 22, 2018 | News
Roland WODSgiving Open Box 8am to 12:30pm Athletes will warm up on their own. Please arrive early and warm-up properly. Please sign in upon arrival. WOD 1 Giblits Goes off at 8:15am 12-9-6 Bear Complex (95,65) 400m turf run One “Bear...
by CFS | Nov 21, 2018 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Team Chelsea on the run Teams of 3. Wear a vest if capable. AMRAP in 30 minutes Continues 200 m sand bag turf run (50,35) 5 Pull-Ups 10 Push-Ups 15 Air Squats *Scale the pull-ups and push-ups as...
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