by CFS | Jul 22, 2019 | News
Tryptophan- is an amino acid needed for normal growth in infants and for nitrogen balance in adults. It is an essential amino acid. Warm-Up: Coach’s choice Each exercise we will be doing 2 sets of 10 reps 1. PVC overhead weighted flexion 2. Banded face pulls or...
by CFS | Jul 22, 2019 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Trap bar dead Lift Seated Dumbell Press Superset. Climb to a perfect 4 4,4,4,4,4 (5 sets) *Rest 2 minutes between sets WOD 21-15-9 Air squats Russian Kettlebell swings Post WOD: Game or mobility, coach’s...
by CFS | Jul 21, 2019 | News
Warm-Up: Coach’s choice WOD prep: On the 2 minutes for 6 rounds build to a heavy complex. 1 Deadlift 1 Power clean 1 Front squat Then *Practice your squat clean for the WOD. *For the WOD you can use the load from your heavy complex. WOD: Full House Option...
by CFS | Jul 20, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep and practice the movements WOD: 25 Past 10 2 rounds for time 25 Calorie row 25 Dumbbell snatches (35,25) 25 Walking lunges 25 Ab-mat sit-ups 25 Push-press (45,35) 25 Banded good mornings (Green) 25 Medball squats...
by CFS | Jul 19, 2019 | News
Life is all about taking time to smell the roses! Warm-Up: Coach’s choice WOD prep: Prep the row and planks WOD: North Pole Teams of 2 or 3 Row as many calories as possible in 30 minutes. 1 athlete works while the others rest. 5-minute rest Then Tabata...
by CFS | Jul 18, 2019 | News
Warm-Up: Coach’s choice Pre WOD: Weightlifting Every 2 Minutes for 6 Rounds 1 Power Snatch from the floor, 1 Power Snatch from above the knee, 1 Overhead Squat Work up to a heavy but comfortable complex for the day. *If unable to squat snatch perform power...
by CFS | Jul 17, 2019 | News
Alex Warm-Up: Coach’s choice WOD prep: Kettlebell swings & muscle-ups WOD: Cool Breeze 5 rounds each for time of: 24,18 Calorie Bike 2 muscle-ups 12 Kettlebell swings (70,53) *Rest 2 minutes between each round. Option 2: 5 rounds, each for time of:...
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