by CFS | May 17, 2019 | News
Isabel & Tracey Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Ant-Man For time (40-minute cap) 20 strict pull-ups 20 Strict Barbell press (75,50) 1-mile run 1200 m row 15 strict pull-ups 15 Strict Barbell press (75,50) 800m run 800 m row 10...
by CFS | May 17, 2019 | Kids & Teens WOD
Warm-up: Partner med-ball warm-up WOD Prep: Prep the movements WOD: 3 Rounds: 30 AbMat Sit-ups 15 Calorie bike 10 slam balls 200 Meter KB Farmers Carry (AHAP) 2 Rounds: 30 AbMat Sit-ups 15 Calorie bike 10 slam balls 200 Meter KB Farmers Carry (AHAP) 1...
by CFS | May 16, 2019 | News
Warm-Up: Coach’s choice WOD prep: 1-second pause above knee power snatch 12 minutes to work up to a heavy single. WOD: “Karabel” Compare from 12/30/18 10 Rounds for Time 3 Power Snatches (135,95) 15 Wall Ball Shots (20,14, 10/9 ft) The “Karabel” benchmark WOD is...
by CFS | May 15, 2019 | News
Warm-Up: 10/7 Calorie row 10 Double unders or 20 single unders 10 Groiners 10 Frog jumps 10 Fire Hydrants (5R/5L) 10 Hand release push-ups one arm Sampson stretch (30 seconds each side) WOD prep: 10 1 arm KB deadlifts (5 each arm) 10 1 arm KB swings (5 each arm)...
by CFS | May 15, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: 3,3,3 Power Clean. Build to a perfect 3. Rest 2 minutes between sets. WOD: 3 Rounds: 100m 10 Power Cleans 10 Push-ups then 2 Rounds: 20 Calorie Row 75 Double Unders Then 1 Round: 50/35 Calorie Bike Post WOD: Agile 8 ...
by CFS | May 14, 2019 | News
It’s all about the outfits ya know! Why are back squats so good? According to Mark Rippetoe “The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known...
by CFS | May 13, 2019 | News
Warm-up Coach’s choice WOD prep 15 minutes to build to a heavy dumbbell Turkish get-up on each arm. WOD: Don’t Hold Your Breath (Compare from 7/18/17) 22-16-10 Burpees Alternating dumbbell snatches(50,35) Toes to bar Option 2: 22-16-10 Burpees Alternating dumbbell...
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