by CFS | Feb 24, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1 power snatch 1 overhead squat *Build to WOD weight WOD: Power Ball AMRAP 15: 5 Power Snatches (115,75) 10 Overhead Squats (115,75) 15 Hang Power Cleans (115,75) 20 Calorie Row 50 Double Unders Option 2 Performance: AMRAP...
by CFS | Feb 23, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Sunday Strong Complete in any order: DB bench 5 X 10 @ AHAP Strict pull-up 5 X Max Reps Barbell Curls 5 X 10 @ AHAP Barbell Skull Crushers 5 X 10 @ AHAP DB hammer curls 5 X 10 per hand @ AHAP Strict Dips...
by CFS | Feb 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movemets WOD: High Plains Drifter for time: 400 m run 50 burpees 400 m run 50 Ab-mat sit-ups 400 m run 50 pull-ups 400 m run 50 Barbell push press(45,35) 400 m run 50 Walking lunges *Scale load and pull-ups as needed....
by CFS | Feb 21, 2019 | News
Warm-Up: 19 Calorie row Then 1 round: 10 Plate squat therapy 1 Hip circle box, 1 squat at each corner. 10 push-ups 10 ring rows 10 Dowel pass overs 10 Dowel hollow rocks 10 Dowel super mans 10 Lateral Hops over the dowel 10 spider man turnouts. 10 Banded good mornings...
by CFS | Feb 20, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “Say What” 50 minute Cap Teams of 5 or 6 complete for time 6000 m bike 5000 m row 4000 m Sand bag run on the turf( 40 x 100 m runs) 500 Ab-mat sit-ups 4 people can work at the same time while...
by CFS | Feb 20, 2019 | Kids & Teens WOD
Warm-Up 3 Times through at a Warm Up Pace of: 1 Shuttle Run 8 Push Ups 8 Squats 8 Tuck Jumps 8 Inch Worms WOD prep Dumbbell Snatch WOD 30 Alternating Dumbbell Snatch 10 Burpee Box Jump Overs 20 Alternating Dumbbell Snatch 10 Burpee Box Jump Overs 10 Alternating...
by CFS | Feb 19, 2019 | News
Warm-Up: Coach’s choice WOD prep: Build to a 1 rep heavy back squat. WOD: Back Squat + Push-Up EMOM Think “heavy-ish” weights for this EMOM workout, no higher than 85% of your 1RM. Don’t try to set a new 1RM back squat PR during an EMOM workout. Use the...
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