by CFS | Mar 22, 2019 | News
Warm-Up: Coach’s choice WOD prep: Double under practice WOD: Hollow Man 4 Rounds for time of: 40 Cal row or 70 cal bike 50 Double-unders 25 Hollow rocks Option 2 Performance 4 Rounds for time of: 40 Cal row or 70 cal bike 100 single-unders 25 Hollow rocks Option...
by CFS | Mar 22, 2019 | Kids & Teens WOD
Warm-Up 10 Plank Ups—> Cartwheel 10m 10 Squats—> Lunge Walk 10m 10 Push Ups—> Hurdle Over/Under 10m 10 Box Jumps—> Single Leg Hop 20′ WOD prep Dumbbell Push Press WOD 5 Rounds for time of 10 Sit Ups 10 m Dumbbell Lunge 10 Dumbbell Push Press 10 m Dumbbell...
by CFS | Mar 21, 2019 | News
Spartan is coming! Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Option 1 & 2 Opens & Performance Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb. *20 minute cap **See the white board...
by CFS | Mar 21, 2019 | Kids & Teens WOD
Warm-Up Farmers & Lumberjacks: Spread a bunch of tall traffic cones (trees) around the workout space. Assign half the class to be Farmers, who work to keep the cones upright (plant trees) and the other half of the class to be Lumberjacks who tip over the cones...
by CFS | Mar 20, 2019 | News
Becka Warm-Up: Coach’s choice WOD prep: Prep the dead lift to WOD weight Skill: Hand stand push-up practice WOD: Speed Buggy Option 1 Opens 3 Rounds for time of: 9 Lateral Burpees over the bar 6 Strict Handstand Push-ups 3 Deadlifts (275,185) *Rest 3...
by CFS | Mar 20, 2019 | Kids & Teens WOD
Warm-Up Running skills & drills WOD prep TGU Thruster WOD Kids 800 m run for time. Teens 1 mile run for time. Then 5 sets of 4 TGU’s Rest 90 seconds to 2 minutes between sets. Increase weight if possible with good form. Post WOD: Foam roll quads, kettlebell...
by CFS | Mar 19, 2019 | News
Alex Warm-Up: Coach’s choice WOD prep: Prep the lifts. WOD: With a 40 minute clock 1 mile run time trial. Then strength: Super set. Rest as needed between super sets. A) Back squat 3,3,3,3,3,3 climb to a heavy 3 B) Bench press 3,3,3,3,3,3 climb to a heavy 3 Post...
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