by CFS | Dec 17, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep1 dead lift 1 Hang power clean1 front squat.1,1,1,1,1,1*Add load if capable WODIn 2 heats12-9-6-3Russian kettlebell swings (53,35)Burpees*Athletes will count each other*Scale load as needed. Swings should be unbroken. Post WOD:Game...
by CFS | Dec 16, 2018 | News
Warm-Up Coach’s choice WOD prepPrep the movements. WODThe Hound5 roundsMinute 1 10 DB bench press (50,35)Minute 2 10 1 arm KB rows (10 R side/ 10 L side (50,35)Minute 3 20,14 Calorie bikeMinute 4 30 second hollow hold.Minute 5 30 seconds Battling ropes *For the...
by CFS | Dec 16, 2018 | News
We have extended the online apparel store until Tuesday, 12/18 at midnight. Click here for login info
by CFS | Dec 15, 2018 | News
John’s Birthday Warm-Up Coach’s choice WOD prepPrep the movements WODTJ for timeBuy in 1964 m on the rowthen6 Rounds for time9 Ring dips9 Wall balls (20,14)9 strict pull-ups9 Box jumps (20)9 Knees to elbow9 Burpeesthen54/36 Calories on the bike.Options for...
by CFS | Dec 14, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of:Sit UpsSquatsKipping SwingsPlank ups WOD prepDB or barbell ThrustersWOD5-10-15 Reps for time of:Barbell or DB ThustersPull UpsBurpeesBall slams Post WodMax Height Box Jump
by CFS | Dec 14, 2018 | News
Warm-Up: Coach’s choice WOD prep:Prep the movements WOD:Deck of CardsAlternate movements each card.1. Hand release Push-ups2. Plate Ground to overhead (45,35)3. Ab-mat sit-ups4. Calorie rowFace cards = 10 repsJokers = 100 m Sand bag carry (50,35)Suicide...
by CFS | Dec 14, 2018 | News
Warm-Up Coach’s choice WOD prepPrep the movements WODDeck of CardsAlternate movements each card.Hand release push-upsPlate ground to overheadAb-mat sit-upsCalorie row*Face cards = 10 reps*Aces 11 repsJokers = 100m Team overhead Blue mat carry. Go through the...
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