by CFS | Feb 8, 2019 | News
Congratulations to Meghan Collette , January Athlete of The Month! Let’s get to know Meghan a little better with some questions below! When and how did you get started with us? About 6 months ago, I saw a friend at a BBQ who I had not seen in awhile and she...
by CFS | Feb 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the back squat to WOD weight shoot for 65- 70 % of 1 rm WOD: EMOM x 15 First minute – 5 Back squats out of the rack. Second minute – 30 second max cal bike Third minute – 30 sec AMRAP muscle...
by CFS | Feb 7, 2019 | Kids & Teens WOD
Warm-Up 3 Rounds at a Warm Up Pace of: 30 Jump Rope Skips 12 Grasshoppers 12 Dumbbell Clean High Pulls 12 Toy Soldiers WOD prep Hang Squat Clean, dumbbells or barbells WOD AMRAP 9 10 10 m shuttle runs 6 Hang Squat Cleans 8 Lateral Hops Over the Bar Post WOD: On the...
by CFS | Feb 6, 2019 | News
Warm-Up: Coach’s choice WOD prep: Warm up the dead lift to WOD weight. WOD: “Little Rascals” Option 1 Opens Buy In 500 m Row then 5 Rounds for time 5 Dead Lifts (315, 210) 10 Ring dips 15 weighted DB sit-ups feet anchored under barbell. (45,30) Then...
by CFS | Feb 6, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Skill-Pull-up practice WOD: Teams of 2 AMRAP 15 10 Alternating DB snatches 10 m crab walk 5 Burpees 10 m Bear crawl back and high five for the switch. *Athletes will complete full rounds. Post WOD: Game or mobility,...
by CFS | Feb 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: Zoro Option 1 Opens: 25 Snatches (115,75) 25 Wall Ball Shots (20,14) 25 Shoulder-to-Overheads (115,75) 25 Kettle bell swings (53,35) 25 Front Squats (115,75) 25 Toes-to-Bar Option 2 Performance: 25...
by CFS | Feb 4, 2019 | Kids & Teens WOD
Warm-Up 3 Rounds 20 sec Plank 20 sec Monkey hangs 20 sec Box jumps WOD prep Clean up your room: Odd objects are scattered on the floor. With the class divided in half, teams retrieve objects, relay style. If a good dead lifting position is demonstrated, the team gets...
Recent Comments