by CFS | Feb 14, 2019 | Kids & Teens WOD
Warm-Up: AMRAP 10 Bean bag and Bike Game WOD prep: Prep the movements. WOD: Cupid Draw Back your Bow Teams of 2 divide the reps in 1/2. One person works while the other rest. AMRAP 14 14 Calorie Bow 14 DB STOH (115,75) 14 Abmat sit-ups 14 Plate/ab-mat push-ups....
by CFS | Feb 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: Cupid Draw Back your Bow AMRAP 14 14 Calorie Bow 14 STOH (115,75) 14 Toes to Bar 14 Red plate push-ups. Option 2: performance: AMRAP 14 14 Calorie Bow 14 STOH (95,65) 14 Toes to Bar 14 Red plate...
by CFS | Feb 13, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Skill: Pull-ups Strength: Dumbbell seated strict press. Build to a heavy 5 WOD 2 rounds for time: 50 Double unders or 100 single unders 40 Ab-mat sit-ups 30 Double unders or 60 single unders 20 DB Snatches 10 Hand release...
by CFS | Feb 12, 2019 | News
Warm-Up: 3 rounds 2 Min Bike, row or rope. 10 Dowel pass overs 10 Russian KB swings 10 V ups WOD prep: 10 reps of Dumbbell YTA’s (5,3) Then build to a heavy 3 rep thruster. WOD: Jackie 1000 m row 50 Thrusters (45,35) 30 Pull-ups Post WOD: Couch stretch CFS...
by CFS | Feb 11, 2019 | News
Warm-Up: 3 Rounds: 400 Meter Row 3 Candlestick Roll ups 8 Strict DB Press GHD Ext Hold (10 Secs) WOD prep: Matador Stretch (Inside Grip) Russian Shoulder Stretch WOD: Diane 21-15-9 Deadlifts (225,150) Hand stand push-ups Option 2 performance: 21-15-9 Deadlifts...
by CFS | Feb 11, 2019 | Kids & Teens WOD
Warm-Up Perform each movement for 10 reps: Jumping Jacks Push-ups Flap Jacks Groiners Air Squats Frog Jumps Sit-ups Burpees Pre WOD Strength DB split squats -Take 12 minutes to find an 8 rep max. Power DB PUSH PRESS Perform 7 sets of 1 rep every 90 seconds. Assitance...
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