by CFS | Jan 24, 2019 | News
Day 24 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the power clean to wod weight. WOD Get it Done for time Teams of 2. 1 person works while the other rests. Option 1 Opens 100/70 Calorie bike 100 power cleans (155,105) 100 Burpees *Stagger the...
by CFS | Jan 23, 2019 | News
Spring is just around the corner?? Day 23 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD “Rowing SHAWN” HERO WOD The 5 K row has replaced the 5 mile run. For Time 5 K row After each 5 minute interval perform 50...
by CFS | Jan 23, 2019 | Kids & Teens WOD
Warm-up Coach’s choice WOD prep Dumbbell Snatch WOD: 30-20-10 Alternating Dumbbell snatches Box jumps *Scale load as needed. Post WOD: Game or mobility coaches choice.
by CFS | Jan 22, 2019 | News
Day 22 Nutrition Challenge! Warm-Up Coach’s choice WOD prep 2 position snatch Postion 1 below the knee(Pull slowly from the floor and pause for 1 for second below the knee. Weight will be in the heels. Position 2 above the knee(Looking for verticle shins, chest...
by CFS | Jan 21, 2019 | News
“I tell the kids, somebody’s gotta win, somebody’s gotta lose. Just don’t fight about it. Just try to get better.” Day 21 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Skill: pull-ups, double unders. Climb to WOD weight. When choosing a load...
by CFS | Jan 21, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD MLK Jr. Tribute/Memorial WOD Teams of 2 Divide the reps however you like. 3 Rounds for time 19 KB Goblet squats 29 KB swings 39 calorie row 19 Burpees over the rower 68 Ab-mat sit-ups Time Cap: 34 minutes *This...
by CFS | Jan 20, 2019 | News
Day 20 Nutrition Challenge! Warm-Up Coach’s choice WOD prep Prep the movements WOD MLK Jr. Tribute/Memorial WOD 2 Rounds for time 19 KB Goblet squats(53,35) 29 KB swings(53,35) 39 calorie row 19 Burpees over the rower 68 Ab-mat sit-ups Time Cap: 34 minutes *This...
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