by CFS | Jan 31, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the movements WOD Option 1 Opens: Crack Pot Teams of 3 AMRAP 25: 12/8 Calorie Bike 8 Burpees 4 Clean and Jerks (115,80) *Relay style. Every 6 rounds, weight increases by (20/10). Option 2 Performance Teams of 3 AMRAP 25: 12/8...
by CFS | Jan 31, 2019 | Kids & Teens WOD
Warm-up: Caterpillar Tag SKILL WORK: Dot Drill Variations WOD: AMRAP 5 5 DB Front Squats 5 Dot Drills (Bottom, middle, top, middle, bottom = 1 rep) 5 Pull Ups 5 Box Jumps Post WOD Game Jump the swamp. Bar...
by CFS | Jan 30, 2019 | News
Warm-Up Coach’s choice WOD prep Prep the Back squat to WOD weight. WOD “BREHM” Hero WOD U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under...
by CFS | Jan 30, 2019 | Kids & Teens WOD
Warm-Up Rolling Rower game WOD prep Prep the movements WOD AMRAP 18 Teams of 2. Leap frog style. 50 Double unders or 75 single 1 round Of Cindy 10 DB STOH *Cindy is 5 pull-ups, 10 push-ups, 15 squats Partner 1 does doubles Partner 2 does 1 round of Cindy Partner 1...
by CFS | Jan 29, 2019 | News
Hailey Last Day of the Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD Alive & Kicking For Time: Opens Competitive: 50-40-30-20-10: Ab-mat sit-ups Perform 10 box jumps after each round of ab-mats. 5 sets total. (30,24) Directly...
by CFS | Jan 29, 2019 | Kids & Teens WOD
Warm-up: Caterpillar Tag SKILL WORK: Dot Drill Variations WOD: AMRAP 5 5 Front Squats 5 Dot Drills (Bottom, middle, top, middle, bottom = 1 rep) 5 Pull Ups 5 Box Jumps Post WOD Game Jump the swamp. Bar...
by CFS | Jan 28, 2019 | News
“Day 27 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Push Jerk Build to a Heavy Set of 3 out of the rack WOD Take your Medicine Option 1 (CF Opens Competitive): For Time: 1,000 Meter Row Directly into… 3 Rounds 21 Russian Kettlebell swings(70,53)...
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