by CFS | Apr 3, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep KB swings and squats Running drills WOD 15-12-9 Russian KB swings KB goblet squat *Run 400 m after each set of goblet squats. Post WOD: Game or mobility coach’s choice....
by CFS | Apr 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the back squat The ring Dip WOD: Miss Fire With a 40 minute Clock 21-15-9 Calorie row Ring Dips *Every time you break on the ring dips perform 1 wall walk *Then with remaining time Build to a 3 rep heavy back squat. *Use...
by CFS | Apr 2, 2019 | Kids & Teens WOD
Warm-Up Crocodiles and Alligators: Create two safe zones at each end of the space and a center line. Divide class into teams. Line them up facing away from eachother along the center line. One team is Crocs and one is Kangaroos. Call out one team name and that team is...
by CFS | Apr 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the clean & jerk to 50 to 60% of 1 rm. Split jerk if you like. Skill work: toes to bar & double under practice between sets of clean and jerks WOD: Option 1 Opens: EMOM 18 Minute 1: 10 Toes to Bar Minute 2: 1...
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