by CFS | Mar 27, 2019 | News
Warm-Up: CrossOver Symmetry WOD prep: Hand stand push-ups and strict pull-up practice WOD: “Helmet Hair” (Courtesy of CFNE) 5 Strict Handstand Push-ups 10 Strict Pull-ups 30m Walking Lunge 20 AbMat Sit-ups Option 2 Performance: 5 Rounds: 5 Box Handstand Push-ups...
by CFS | Mar 26, 2019 | Kids & Teens WOD
Warm-Up : Mixed Tabata of Sit Ups Push Ups Jumping Squats Toes to Bar Row 500m WOD prep Pull Ups WOD Helen 3 Rounds of Run 400m 21 Kettle Bell Swings 12 Pull Ups Post WOD: Mobility or game coach’s...
by CFS | Mar 26, 2019 | News
Warm-Up: Coach’s WOD prep: Axle bar or trap bar dead lift. 20 minutes to build to a heavy triple. WOD: “OPTIMUS PRIME” Option 1 Opens: AMRAP in 7 minutes Wall Ball Shots (20,14)(10′) 5 Deadlifts (225,155) at the top of each minute *The workout starts with...
by CFS | Mar 25, 2019 | News
Victoria Warm-Up: Coach’s WOD prep: Practice row and burpees 30 seconds for each. This will help determine your numbers for the WOD. WOD: “FORTITUDE” (courage in pain or adversity) compare from 7/22/18 Alternating Minutes for 15 Rounds in 30 minutes Even...
by CFS | Mar 25, 2019 | Kids & Teens WOD
Warm-Up Coach’s Choice WOD prep Overhead Walking Lunges Build to a heavy 10 WOD AMRAP 12 10 Overhead plate Lunges 5 right/ 5 left 8 Toe 2 Bar or knees to 90 6 Burpee box jumps at 12 minute mark 200 single unders or 100 double unders Post WOD Game coach’s...
by CFS | Mar 24, 2019 | News
Warm-Up: Coach’s WOD prep: Prep the hang clean & Jerk WOD: Brick House From 0:00-15:00: AMRAP in 15 minutes 5 Hang Cleans (95,65) 18 Double-Unders 20 seconds Rest Then, from 15:00-21:00 1 Rep Max Clean-and-Jerk *Scale the load so hang cleans are unbroken....
by CFS | Mar 23, 2019 | News
Matt Come join us this Sunday for a Fundraising WOD for Matt Curtis. Matt is running the Boston Marathon for Spaulding Rehab, who’s mission is to improve the quality of life for persons recovering from or learning to live fully with illness, injury or...
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