by CFS | Jun 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements WOD: The Town 5 Rounds For Time 15 Burpees 20 Med-ball sit-ups (20,14) 5 Tire Flips AHAP 20 Sledgehammer tire strikes or ball slams 15 Bar Dips Post WOD: Foam roll for 5 CFS Brief: 4th of July...
by CFS | Jun 15, 2019 | Kids & Teens WOD
Warm-Up 10 Plank Ups—> Cartwheel 10m 10 Squats—> Lunge Walk 10m 10 Push Ups—> Hurdle Over/Under 10m 10 Box Jumps—> Single Leg Hop 20′ WOD prep Dumbbell Push Press WOD 5 Rounds for time of 10 Sit Ups 10m Dumbbell Lunge 10 Dumbbell Push Press 10m Dumbbell...
by CFS | Jun 14, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Tri Strict Cindy AMRAP 30 5 Strict Pull-ups 10 Push-ups 15 Squats 20/14 Calorie bike- 20/14 Calorie row-200-m run *All athletes will rotate their bike, row and run. Post WOD: Foam roll for 5 minutes CFS...
by dperugi | Jun 13, 2019 | News
“Warm-Up: Coach’s choice WOD prep: Prep movements WOD: With a running clock AMRAP in 20 minutes Cash In: 100 meter Farmers Carry (70,53) Then, AMRAP of: 5 Bear Complexes (135,95) 10 Bar Over Burpees 200m run Finally, @ the 20-minute mark Cash Out: 100...
by CFS | Jun 13, 2019 | Kids & Teens WOD
Warm-Up 400m Skill Run WOD prep Hips to the Wall Drill: Start with students standing with backs ~4 inches from the wall. Practice pushing hips back until they contact the wall and then returning to the standing position. Sumo Double KB Deadlift WOD AMRAP 12 10 Double...
by CFS | Jun 12, 2019 | News
Happy 19th Birthday Hailey! Warm-Up: Coach’s choice WOD prep: Max height box jump Hailey AMRAP 19 19 Calorie Row 19 Dumbbell Snatches (50,35) 19 Ab-mat sit-ups Post WOD: 19 Burpees CFS Brief: 4th of July schedule: 1 class at 8:00 am...
by CFS | Jun 12, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Strength: Hang clean complex. (2 on a platform. similar strengths)Athlete 1 goes on the zero. Athlete 2 goes on the 1. Climb to a heavy complex. OT2M (8 rounds) 1 hang power clean from above the knee. 1 hang squat clean from above...
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