by CFS | May 9, 2019 | News
Warm-Up: Coach’s choice WOD prep: Above knee 1-second pause power snatch. 10 minutes to build to a heavy single. WOD: Cold Brew 5 rounds for time 40 Double Unders 20 Wallballs (20,14) 10 Hang power snatches(95,65) Option 2: 5 rounds for time 40 Double Unders 20...
by CFS | May 9, 2019 | Kids & Teens WOD
Warm-Up Farmers and Lumberjacks: WOD prep skill Balance While Walking: Have athletes practice walking along a line on the floor foot in front of foot without falling. If they are able to practice balancing on the line a few times without falling, lay out a long rope...
by CFS | May 8, 2019 | News
Hanna Warm-Up: Coach’s choice WOD prep: Push press. 10 minutes to find a heavy single out of the rack WOD: “Tabata Sand Storm” Four Tabata’s Sandbag back rack box step ups (50,35)(20″ box) Ab-mat sit-ups Bike (Calories) Battling Ropes...
by CFS | May 7, 2019 | News
Warm-Up: Coach’s choice WOD prep: Deadlift 10 minutes to build to a heavy 3. WOD: “Dead Lift Cindy” AMRAP 20 5 Deadlifts @ BW 10 Push Ups 15 Air Squats For this workout, the deadlift should stay unbroken adjust load if needed. *For he push-ups...
by CFS | May 6, 2019 | News
Warm-Up: Coach’s choice WOD Prep: Prep the row WOD: “On-Line Qualifier WOD 2” Team style Teams of 2. 1 person works while the other rests. Divide the burpees and row up as you wish. 80 burpees over the rower 4K row 30-minute cap Post WOD:...
by CFS | May 6, 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 WOD prep: Front Squat Take 10 minutes to build to a tough single. Kids 8-11 build to a perfect 5 Then Seated DB strict press Take 10...
by CFS | May 5, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: “Fran’s Clean Toes” 21-15-9 Thrusters (95,65) Toes-to-bars Power Cleans (95,65) Chest-to-bar pull-ups Option 2: 21-15-9 Thrusters(75,50) Toes-to-bars Power Cleans (75,50) Pull-ups Option...
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