by CFS | May 31, 2019 | News
Good luck to Deb, Becka, Hanna & Merri at the Competition over at Tilt II today! Warm-Up: Coach’s choice WOD prep: Prep the WOD WOD: “Gerry Sprinkled with Your Grace” 5 Clean & Jerks (135,95) 1-mile run or 3-mile bike if not running. 5 Clean...
by CFS | May 30, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1 Hang power snatch 3 overhead squats Build to WOD weight, heavier if capable. WOD: “Fancy Pants” For Time: 21 Hang Power Snatches (95,65) 200 Meter Run 21 Overhead Squats (95,65) 200 Meter Run 15 Hang Power Snatches (95,65) 200...
by CFS | May 29, 2019 | News
No Rep! Warm-Up: Coach’s choice WOD prep: Warm the Russian swing to WOD weight. WOD: Rock the Casbah Teams of 2 or 3. One athlete works while the other rests. Complete the couplet in descending order. 120/90 Calorie Bike 120 Russian KB Swings (70,53) 100/75...
by CFS | May 29, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: Prep the power clean WOD: Teams of 2. 1 person completes a full round while the other rests. AMRAP 15 12 calorie row 9 Hang power cleans 6 Burpees over the bar Post WOD:...
by CFS | May 28, 2019 | News
Warm-Up: Coach’s choice WOD prep: 12 minutes to build to a heavy Bear Complex. Practice single and doubles between rounds. WOD: “Don’t Poke the Bear” 5 Rounds for time 5 Bear Complexes (135,95) 10 Burpees over the barbell 30 Double-Unders...
by CFS | May 27, 2019 | News
Warm-up Coach’s choice WOD prep Rowing technique Agile 8 WOD Seven 2 minute rounds with 1-minute rest between rounds 2 minutes of work 10 ab-mat-situps With remaining time max cal row. rest 1 minute 2 minutes of work 15 ab-mat-situps With remaining time max cal row....
by CFS | May 26, 2019 | News
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted...
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