by CFS | Jul 16, 2019 | News
Warm-Up: 10-minute cap Row 1 minute 2 glute band boxes/1 squat each corner 10 spiderman turnouts 10 v-sit rollovers 10 Banded good mornings 5 Barbell deadlifts 5 Hang power cleans 5 Front squats 5 Strict press 5 Thrusters 10m walking lunges Pre WOD: 18-minute cap...
by CFS | Jul 15, 2019 | News
Warm-Up: Coach’s choice WOD prep: Tabata handstand holds WOD: 6 Rounds Teams of 2 (3 rounds each) Athletes will complete a full round while the other rests. “Team Bike race” 40/30 cal bike 400m run Post WOD: 10 minutes of mobility Agile 8 CFS Brief:...
by CFS | Jul 15, 2019 | Kids & Teens WOD
Warm-Up 10 Squats 10m Forward Rolls 10 Sit Ups 10m Walking lunges 10 Push Ups 10m Bear Crawl 10 Tuck Jumps 10m Hurdle Over step, Hurdle Under Step WOD prep Choose your squat Back or front squat. Build to a perfect 5 reps WOD AMRAP 7 6 Pull-ups 6 Burpees over the bar...
by CFS | Jul 14, 2019 | News
Warm-Up: Coach’s choice WOD prep: Strength conditioning 3 rounds 8 Deadlifts 6 power cleans 4 Shoulder to overhead Warm-up to a load that is 65% of your 1 rm clean & Jerk if you know it or a load you know you can cycle through with good mechanics. *Rest 90...
by CFS | Jul 13, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the loads to WOD weight WOD: Superset Push & Pull not for time 10,9,8,7,6,5,4,3,2,1 Bench Press @ BW 1 arm dumbbell row each arm (50,35) 200 m run or 20/15 calorie bike after the dumbbell row is complete. *Today is a...
by CFS | Jul 12, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements of the WLC WOD and set up your back squat station. The back squat is not part of the WLC workout. It is our post WOD strength today! WOD: WLC In 11 minutes: Run 400m, 800m, or 1200m (choose a...
by CFS | Jul 11, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Patty Cake 30-25-20 Wall balls (20,14) Power cleans (95,65) Box jumps (20″) Push press (95,65) Double unders x 2 (60-50-40) *Rest 1 minute between rounds Option 2: 25-20-15 Wall balls...
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