by CFS | Mar 10, 2019 | News
Warm-Up: Coach’s choice WOD prep: Thruster build to a heavy triple WOD: Sun Soaked Option 1 Opens AMRAP 10 7 Chest to bar pull-ups 7 Thrusters (95,65) 7 Burpees over the bar Option 2 performance AMRAP 10 7 Pull-ups 7 Thrusters (75,50) 7 Burpees over the bar...
by CFS | Mar 10, 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...
by CFS | Mar 9, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the lifts WOD: Complete in any order: Super sets, Perform set A right into set B. Rest as needed between sets. A) DB bench 5 X 10 @ AHAP B) 1 arm DB rows 5 X 10 @ AHAP A) Barbell Curls 5 X 10 @ AHAP B) Barbell Skull...
by CFS | Mar 9, 2019 | Kids & Teens WOD
Warm-Up 2 Rounds at a Warm Up Pace: Row 100 m 10 Plank Ups 10 Sit Ups 10 Squats 10 Toes to Bar 10 Tuck Jumps WOD prep Dumbbell strict press. Build to a heavy 3 reps Kipping Swings WOD Partner WOD, Leap Frog Style. Partner 1 does the pull-ups, partner 2 does the strict...
by CFS | Mar 8, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Apocalypto “A new beginning or an unveiling – a revelation” 50 Calorie row 50 ab-mats 50 wall balls(20,14) 50 pull-ups 50 Push press(75,50) 50 Burpees over the bar 50 Calorie bike *Scale load...
by CFS | Mar 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes *See the white board and talk to a...
by CFS | Mar 7, 2019 | Kids & Teens WOD
Warm-Up Then 2 Times through of: 5 Super Slow Squats Cartwheel m10 10 Shoulder Taps Toy Soldier Steps 10 m 5 Toes to Bar 10 Spider man turn outs 10 Super Mans Broad Jump 10 m WOD Prep Dumbbell thruster Work on the movement then attempt a heavy triple. WOD...
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