by CFS | Aug 5, 2019 | News
Breakfast at the Black Dog on MV! Rob, John, Scott, Mike, Ted & Jen Warm-Up: Coach’s choice WOD prep: Deadlift 12 minutes to build to a heavy single. 5,5,3,3,1 WOD: EMOM 15 Minute 1 40 double unders or 80 singles Minute 2 5 Deadlifts 75% to 80% of WOD prep...
by CFS | Aug 4, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: You choose Mary AMRAP 20 5 Handstand push-ups 10 Alternating pistols 15 Pull-ups or Cindy AMRAP 20 5 pull-ups 10 push-ups 15 Squats Post WOD: Foam roll quads, lats, and thoracic spine CFS Brief: Day 23...
by CFS | Aug 4, 2019 | Kids & Teens WOD
Warm-Up 7-6-5-4-3-2-1 Reps Monkey hangs Squats WOD prep KB Deadlift practice WOD 5 Air Squats 6 Donkey Kicks 2 Pistols Each Side Post WOD: Game: Crab Walk Medball Race EQUIPMENT/PROP REQUIREMENTS 2 medicine balls (light) 2 cones Chalk or tape to mark the floor...
by CFS | Aug 4, 2019 | Kids & Teens WOD
Warm-Up: Coach’s choice WOD prep: 5,5,3,3,2,2 Seated Dumbbell Shoulder Press. Build to a perfect 2. Rest 2 minutes between sets. WOD: AMRAP 10 10 Burpees 10 DB weighted box step-ups 100m run (Around the parking lot) Post WOD: Game coaches choice...
by CFS | Aug 3, 2019 | News
Warm-Up: Coach’s choice Pre WOD: 3 attempts at a Max time axle bar deadlift hold @ Bodyweight. Rest 3 to 5 minutes between attempts *No hook grips or mixed grip allowed! *Record your max hold time on the whiteboard. WOD: Trash Talk 3 rounds for time 30 Russian...
by CFS | Aug 2, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the Dumbbell hang snatch and wall balls. WOD: “Kelly’s Heroes” 35-minute time cap 5 Rounds for time 400-meter run 20 Hang Dumbbell Snatches (50,35) 20 Wall Ball Shots (20,14)(10′ target) Option 2: 5...
by CFS | Aug 1, 2019 | News
Warm-Up: Coach’s choice WOD prep: Prep the plate ground to overhead WOD: Trident AMRAP 30 Teams of 3 (two people work while one rests) 6 Burpees to plate 9 Plate ground to overhead (45,35) 12 Ab-mat sit-ups *15/10 Calories on the bike (Calories will accumulate,...
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