by CFS | Feb 29, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD March Madness (Or perform a WOD you missed this week!) 5-10-15-20-15-10-5 Russian kettlebell swings(70,53) Burpees 5 m single kettlebell farmers carry(5 m up is 1/5 m back is 2. Switch arms every 5 m....
by CFS | Feb 28, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the movements WOD “LeapFrog” Teams of 2. 1 person works while the other rests. Divide the reps as you like AMRAP 29: 29 Pull-ups 29 Box Leap-overs(20″) 29 Push-ups 29 Ab-mat Sit-ups 29 Air Squats Post WOD: Foam...
by CFS | Feb 27, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Barbell Complex 15 minutes to build to a Heavy Complex or heaviest WOD weight. 1 Power Clean 1 Front Squat 1 Push Jerk WOD Three Blind Mice AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Barbell (135,95) Rest 3 Minutes...
by CFS | Feb 26, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Prep the row WOD (Post WLC test 2k row)(Go for it!) With a running clock 2000m row @ minute 16 1000m row @ minute 24 500m row @ minute 28 250m row Post WOD: Foam roll CFS Brief: WLC Day 41. 2k retest this Thursday....
by CFS | Feb 25, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Build the deadlift to heaviest WOD weight. Practice dips. WOD Dead Ringer Three 5-Minute AMRAPs in 25 minutes Part A From 0:00-5:00: Buy-In: 35 Burpees over the barbell Then, AMRAP of: 12 Deadlifts (225,155) 8 Ring dips Rest...
by CFS | Feb 24, 2020 | News
Warm-Up: Coach’s choice Pre WOD prep: Back squat 20 minutes to build to a heavy triple. 5,5,3,3,3 WOD Spring Fever (for time) 1-mile bike 50 Thrusters(45,35) 30 Calorie ski *If more than 10 athletes stagger the start by 6 minutes. Post WOD: Couch stretch. 2...
by CFS | Feb 23, 2020 | News
It Is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet Click here to read more. Warm-Up: Coach’s choice It Is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet Pre WOD prep: Prep the...
Recent Comments