by CFS | Nov 9, 2018 | News
Warm-Up 400 m row or run 10 banded pull a parts 10 band lat pull-downs 2 hip circle boxes 10 hip circle squats Couch Stretch (Left/Right) for 60 seconds Samson Stretch (Left/Right) for 60 seconds Lateral Lunge sit backs x 5 reps each side DB Snatch dead lifts x...
by CFS | Nov 8, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the Hang power clean to WOD weight. Skill: rope climb WOD 50 double under Buy in or 100 singles Then 4 rounds 10 Hang power cleans (95,65) 200m run 1 Rope Climb (15 ft) 10 push-ups then 50 double under cash out or 100...
by CFS | Nov 8, 2018 | News
Happy 50th Birthday Elizabeth! Warm-Up Coach’s choice WOD prep Prep the movements WOD Prep the deadlift to WOD weight. Skill: rope climb “E” 50 Double under buy in Then 5 rounds 15 Deadlifts (185,125) 200m run 1 Rope Climb (15 ft) 15 Push-ups...
by CFS | Nov 8, 2018 | Kids & Teens WOD
Warm-Up With a Partner: Partner one performs the movement then high fives second partner who performs the movement Shuttle Run, Shuttle Skip, Shuttle Bear Crawl, Shuttle Crab Walk, Shuttle Broad Jump (Progressive Distance of 5m and then 10 meters) WOD prep Stink Bug...
by CFS | Nov 7, 2018 | News
All in a day’s work! Warm-Up Coach’s choice WOD prep Push jerk build to a heavy 3 from the floor. WOD “Kill Cliff GG QUALIFIER 15.3” AMRAP 17 50 Calorie row 50 Wall Ball Shots (20,14) 50 Shoulder to Overhead (115,80) 50 Box Jumps (24,20) Option 2:...
by CFS | Nov 7, 2018 | Kids & Teens WOD
Warm-Up 10 Jumping Squats 10m Lunge Walk 10 Abmat Sit Ups 10 m Toy Soldiers 10 Jump Rope 10 m Duck Walk 10 Kettle Bell Swings 10 m Broad Jump 10 Supermans WOD prep Sumo Dead lift 2,2,2,2,2 WOD In 2 Heats 21-15-9 Russian KB swings Burpees Post WOD: Game coaches choice...
by CFS | Nov 6, 2018 | News
Becca Warm-Up Coach’s choice WOD prep 10m max load farmers carry. WOD Tainted Love 21-15-9 Burpees Calorie Bike Endurance & Stamina “Tosh Row Sprints” 3 Rounds for time of: 200 meter row, rest equal to row time. 400 meter row, rest equal to row time....
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